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Is it time for you to focus on dumbbell forearm workouts?

Maybe your lifts in the gym are gradually increasing, but you lack grip and lower arm strength. It’s as if your forearms pale in comparison to the rest of your physique.

You know that your body can handle more weight, but your hands just give out.

As a trainer, this is a problem that many of my clients over the years have struggled with. I help them understand that the success of their lifts depends on targeted forearm training.

Now it’s your turn. Today, I will take you through an intense 5-minute dumbbell forearm workout for bigger arms.

I’ve also included 20 different forearm exercises that you can use to build your own workouts. They’re sure to help you break through those plateaus.

Let’s jump in. 

About Forearm Anatomy

forearm muscle anatomy

The forearms are made up of many different muscles that cross the elbow and wrist.

Here is a list of forearm anatomy, its function, and muscles worked when using dumbbells. 

MuscleFunctionExercise
BrachialisFlex ElbowReverse Grip Curls
Brachioradialis Flex Elbow, Forearm Pronation, Supination Hammer Curls, Zottman Curl
Forearm FlexorsFlex Wrist JointWrist Curls, Bicep Curls
Forearm ExtensorsExtend Wrist JointReverse Wrist Curls, Reverse Bicep curls

Why are dumbbells good for working out forearms?

Related: 10 Top Dumbbell Lat Exercises

dumbbell forearm workouts importance

Dumbbells are good tools for forearm training as they are ergonomic and allow you greater freedom of movement.

The muscles of the forearm cross both the elbow and wrist joints, and provide functions including elbow flexion, pronation, supination, wrist flexion, and wrist extension.

With dumbbells, you can take the elbow and wrist through all these movements which are perfect for building mass. 

Can you build forearms with just dumbbells?

Yes, you can build forearms with just dumbbells. The muscles of the forearm are smaller in size, and even with moderately heavy dumbbells, you will be able to build stronger forearms. 

Why is it important to work out your forearms?

Forearm training is important as these muscles not only control the movements of our elbows and wrists but are also responsible for grip strength.

Many of the forearm flexors are responsible for gripping and holding objects for extended periods.

This is essential for both resistance training with heavier loads and daily life. 

What happens if you neglect forearm workouts?

Forearm weakness may be associated with poor grip strength and injury.

Hands and arms are one of the most important parts of the body. However, when we think about them in terms of exercise and treatment, they are often overlooked.

When we have weak forearms, we leave our hands and arms exposed as a weak link in the chain.

Your capacity to lift within the gym may be at a disadvantage. Your grip strength will give way well before your body.

Not to mention that daily tasks such as lifting, opening jars, and carrying may suffer. 

Benefits of Improving Forearm Strength

Related: Love Handle Workout

benefits of improving forearm strength

Still not convinced? Here is the full list of the best benefits for improving forearm strength. 

Improved Grip Strength

Strengthening your forearms will improve your grip strength, as many of the forearm flexors attach to the hand.

Increase Lifting Capacity

By increasing your forearm and grip strength, you will increase your lifts in the gym.

Pull-based movements such as deadlifts, pull-ups, and rows all require a great deal of grip strength.

Poor grip strength is often the limiting factor for many people lifting their max. 

Improved Physique

Strengthening the forearms will also improve your physique. 

When we think of training for mass, we think of shoulders, biceps, and triceps.

However, it is not until they grow and the forearms look small by comparison that we begin to notice them.

By training your forearms you will improve the aesthetic of your arms and overall physique. 

Injury Prevention

Forearms are the site for many different injuries, including tendinopathies and repetitive strain injuries.

This can be due to direct trauma and overuse from both lifting and daily living activities. 

Resistance training is an effective means of rehabilitation and injury prevention.

By training your forearms, you will not only improve their strength and appearance but you will also be preventing potential injury. 

Related: A Healthy 3,000-Calorie Meal Plan With PDF

Things To Consider When Training Your Forearms With Dumbbells

Related: The Best 5 Day Dumbbell Workout Split For Muscle Building

dumbbell forearm workouts considerations

Now, before you begin training, think carefully about the following factors.

Programming

When programming your forearm training, it is important to consider how it fits into your current workout split.

As part of the arm, forearms can easily be placed at the end of a pull or back day. This will then give them the necessary rest on leg or push days.

Rest Days

Your forearms are one of the most used parts of the body, both in and out of the gym.

With this in mind, prioritize rest.

Unlike other muscle groups such as legs, back, or chest which get breaks between days, the forearms are required to participate on off days.

Scientific literature recommends recovery of 48 hrs -72 hrs between resistance training sessions. 

To do this, take your designated rest days. Program rest days or leg days between pull or back days.  

Volume

When training to improve strength and overall mass for the forearms, consider the frequency of your training.

Research has identified that the increase in training volume can enhance muscle hypertrophy.

However, due to the forearms’ presence within many different workouts throughout the week, it is essential that you program this volume carefully.

To start, consider training your forearms at the end of a pull or arms day.

This will be a great introduction. From here, you can increase the volume further if required. 

Repetition Ranges

Selecting the correct repetition range will help determine the type of training you are performing for your forearms.

Studies suggest that sets of one to five repetitions at 80%-100% of your one repetition maximum (1RM) are required to improve strength.

Sets of 8-12 repetitions at 60%-80% of 1RM, for muscle hypertrophy, and sets of 15+ at 60% or less for endurance.

The forearms will likely benefit from moderate to light weight, with a mixture of sets from 8-12 reps, and 15+ reps.  

Related: The Best 5-Day Dumbbell Workout Split For Muscle Building

5 Minute Intense Workout for Forearms Workout Program 

best dumbbell forearm workouts

Below is an intense workout for forearms.

This can be done as an individual workout or as a part of a split routine.

And if you cannot fit it into your current routine you can split it into two separate dumbbell forearm workouts and perform the exercises at the end of a pull or back day.

ExerciseSets RepsRest
Wrist Curls38-1245-60 sec
Reverse Wrist Curls38-1230-45 sec
Push-Up to Row3845-60 sec
Bent Over Row38-1030-45 secs
Farmers Carry330 sec30-45 secs
Hammer Curl38-1030-45 secs
Reverse Curl38-1030-45 secs
Zottman Curl310-1230-45 secs

20 of the Best Dumbbell Forearm Exercises for Variations 

Here is a list of the 20 best dumbbell forearm exercises, including equipment requirements, how to perform, target muscles, and pro tips. 

1. Wrist Curl

The dumbbell wrist curl is a simple and effective exercise for targeting the forearms. They’ll help you build muscle mass and improve grip strength. 

Equipment Requirements

  • Dumbbells
  • Bench

How To Perform

  • Take a seat on a bench with a dumbbell in each hand.
  • Lean forward slightly and position your forearms palm facing upward on each leg.
  • Begin by curling the dumbbells by flexing the wrist up toward your body.
  • Curl until your wrist flexes 70 degrees, then lower back to the starting position. Repeat.  

Target Forearm Muscle

  • Forearms Flexors

Benefits

  • Improves grip strength
  • Increases mass

Pro Tips

  • When performing the curl, focus on the contraction of the forearm rather than just lifting the weight.
  • Place your forearms firmly against each leg, leaning with your body weight. This will increase stability and provide a solid base to lift from. 

2. Reverse Wrist Curl

The reverse wrist curls are great for increasing muscle mass and improving physique. Even with a light weight, it will help you get incredible results. 

Equipment Requirements

  • Dumbbells
  • Bench

How-To Perform

  • Sit down on the side of the bench with a dumbbell in each hand. 
  • Lean forward and place a forearm on each leg with palms facing down.
  • Start by curling your wrist back, lifting your dumbbell up toward your body.
  • Flex the wrist until it reaches 70 degrees, then lower back to the starting position. Repeat.   

Target Forearm Muscle

  • Forearm Extensors

Benefits

  • Increases mass
  • Improve physique

Pro Tips

  • When positioning your forearms against your legs, lean and put your body weight into your forearms. This will secure them in position and help with isolating the forearm.
  • When performing the reverse curl start with a lighter weight and focus on contracting the forearm extensors.

3. One-Arm Wrist Curl

The one-arm wrist curl allows you to focus on building the forearm flexors one at a time.

By doing them separately, you can concentrate on the technique and squeeze the forearm through the entire range of motion. 

Equipment Requirements

  • Dumbbell
  • Bench

How To Perform

  • Kneel at the side of the bench, holding a dumbbell.
  • Place one forearm palm facing up on the bench, with your wrist off the other end.
  • Start the movement by curling the dumbbell up toward the body.
  • Curl until your wrist is flexed at 70 degrees and then lower it back to the starting position. Repeat.

Target Forearm Muscle

  • Forearm flexors

Benefits

  • Greater attention to technique and contraction
  • Increases muscle mass

Pro Tips

  • Start light and focus on technique and muscle contraction. This will help improve your mind-muscle connection and results.
  • Lean forward and place your body weight on the forearm that is on the bench. This will brace your position and improve forearm isolation.  

4. One-Arm Reverse Wrist Curl

The one-arm reverse wrist curl is just as great an exercise for targeting the forearm extensors, and it’s best to hit them from multiple angles.

These muscles are smaller and often weak, so again, by performing them one at a time, it will help you to focus on technique and contraction.  

Equipment Requirements

  • Dumbbell
  • Bench

How To Perform 

  • Knee to the side of the bench with a dumbbell in one hand.
  • Place your forearm on the bench palm facing down, with your wrist off the other end.  
  • Start by extending and curling your wrist back up toward your elbow.
  • Curl until your wrist is extended at 80 degrees, and then lower it back to the starting position. Repeat.  

Target Forearm Muscle

  • Forearm extensors

Benefits

  • Greater attention to technique and contraction
  • Increases muscle mass

Pro Tips

  • When positioning your forearm on the bench, lean forward and put some body weight to secure the forearm into position. This will help stabilize the forearm and improve your ability to isolate the forearm extensors.
  • Forearm extensors are smaller and weaker muscles, so consider starting with a lighter weight. 

5. Zottman Curl

Equipment Requirements

  • Dumbbells

How To Perform 

  • Stand with a dumbbell in each hand.
  • Rotate your wrists so your palms are facing forward.
  • Curl the dumbbells up until your elbows are fully flexed.
  • Rotate the forearm so your palms are facing the floor.
  • Lower the dumbbells back to the starting position. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachialis
  • Brachioradialis

Benefits

  • Targets almost all muscles of the forearm
  • Increases muscle mass

Pro Tips

  • Due to the element of rotation, flexion, and extension, this movement does not require much weight to be effective. Start with a lighter weight and focus on contracting the muscles. 
  • To get the most out of each movement, perform the movement slowly. This will help you target the muscles of the forearm. 

6. Bicep Curl

An old favorite among forearm exercises, the bicep curl is not only great for increasing the mass of the upper arm but the forearm as well.

When this exercise is performed with a considerable amount of weight, the forearms must work by gripping the dumbbell and lifting it into the curl. 

Equipment Requirements

  • Dumbbells

How To Perform  

  • Stand upright with a dumbbell in each hand, palms facing forward.
  • With elbows tucked to your side, lift the dumbbells up toward your shoulders.
  • Once the is flexed at 30 degrees, begin to slowly lower the dumbbell back down to the starting position. Repeat. 

Target Forearm Muscle

  • Forearm flexors

Benefits

  • Increase muscle mass
  • Improve physique 

Pro Tips

  • Perform your first set with a lighter weight, focusing on the contraction of the biceps and forearms. 
  • To get the most out of the exercise, unlock knees and tense the abs. This will improve stability and help isolate the target muscles. 

7. Hammer Curl

Hammer curls are great for training arms and increasing forearm mass. 

It’s especially great for building the brachioradialis, which makes up a large portion of the forearm. 

Equipment Requirements

  • Dumbbells

How To Perform

  • Standing in the upright position, hold the dumbbells with a neutral grip.
  • Start by curling the dumbbells up until your elbow is flexed at 30 degrees.
  • Once they reach this position, slowly lower back down to the starting position. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachioradialis

Benefits

  • Increases forearm mass
  • Improves physique

Pro Tips

  • Set up your stance with unhinged knees and exhale as you perform the curl while tensing your abs. This will help stabilize your body and improve your ability to isolate the forearm and bicep.
  • Start with lighter weights and focus on contraction, then load up the weight to challenge the forearms. 

8. Reverse Curls

The reverse curl is great for engaging the forearms and the brachialis muscle that runs beneath the biceps.

By performing this movement you will build the mass of both the upper and lower arms. 

Equipment Requirements 

  • Dumbbells

How To Perform 

  • Stand holding a dumbbell in each hand, palms facing backward.
  • With palms facing down, curl the dumbbell up toward the shoulder.
  • Curl until the elbow reaches 30 degrees.
  • Once at the top, gradually lower back down till arms are straight. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Brachioradialis
  • Brachialis

Benefits

  • Increase forearm and upper mass
  • Improves physique

Pro Tips

  • Start with a lighter weight as the reverse curl is a weaker movement than the conventional bicep curl.
  • To improve your contraction, unhinge the knees, exhale, and brace the core when curling.

9. Concentration Curls

The concentration is a great exercise for isolating and targeting the biceps and forearms.

While the exercise is bicep-focused, the forearm is required to curl the dumbbell.

Equipment Requirements

  • Dumbbell

How To Perform 

  • Sit on the end of a bench or seat with a dumbbell in hand and legs apart.
  • Lean forward at the waist, and with your dumbbell arm, place your elbow on the inside of the same side thigh with your elbow extended.
  • With your elbow placed firmly against your inner thigh, curl the dumbbell up toward your shoulder.
  • Curl until your elbow is flexed at 30 degrees, and then lower back down.
  • Complete all repetitions and then switch sides. Repeat.

Target Forearm Muscle

  • Forearm Flexors

Benefits

  • Increase muscle mass
  • Allows for greater focus and concentration of each arm. 

Pro Tips

  • When setting up for your concentration curl, place the tricep firmly against the elbow. This will provide you with a stable base to lift from.
  • Begin with a lighter weight, and focus on squeezing the bicep and forearm. This will ensure you are hitting your target muscles with your heavier sets. 

10. Towel Dumbbell Curl

The towel dumbbell curl is a great exercise for building forearm strength, as the dumbbell’s positioning on the towel provides a challenging level of instability. 

Equipment Requirements

  • Towel
  • Dumbell

How To Perform

  • Place the towel beneath the handle of the dumbbell.
  • Standing upright, hold the towel with both hands in a neutral grip.
  • Begin by curling the towel up toward your shoulder.
  • Curl until your elbows are flexed at 30 degrees, then lower back to the starting position. Repeat.   

Target Forearm Muscle

  • Brachioradialis
  • Forearm Flexors
  • Forearm Extensions

Benefits

  • Increase mass
  • Targets many muscles of the forearm

Pro Tips

  • As the towel dumbbell curl creates instability, perform each repetition slowly to minimize movement.
  • When selecting a weight, choose one with moderate resistance. This will weigh down the towel, which will secure and balance the weight in position.

11. Drag Curl

The drag curl is a great all-around arm builder, as the movement requires you to both curl the dumbbells and wrist.

This helps to build the forearms and biceps. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Stand with a dumbbell in each hand, palms facing forward.
  • Curl the dumbbell up toward the shoulder, while pulling the elbows back behind the body.
  • Curl and pull the dumbbells back until your elbows are bent at 40 degrees.
  • Once they reach this position, lower the weight back to the starting position. Repeat.

Target Forearm Muscle

  • Forearm Flexors

Benefits

  • Increase mass
  • Improves physique 

Pro Tips

  • Beginners should start with a lighter weight, and focus on the curl and drag technique.
  • When performing the drag, keep your chest proud. This will help improve your drag and contraction of your forearms. 

12. Bent Over Row

The bent-over row is a great upper-body exercise and one that requires a great deal of forearm strength.

It’s a great addition to your forearm training. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Stand, holding a dumbbell in each hand with an overhand grip.
  • Lean forward with the hips at 70 degrees and let your arms hang.
  • To begin the movement, gently engage the shoulder blades back.
  • Then pull the dumbbells up toward the body.
  • Pull until your elbows are bent at 90 degrees, then lower back to the starting position. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachioradialis

Benefits

  • Builds mass through forearms and back
  • Improves physique

Pro Tips

  • When setting up your stance, unhinge the knees. This will decrease pressure from the knees and distribute the weight through your hamstring, glutes, and lower back.
  • Start with a lighter weight and focus on contracting your forearms and back muscles. 

13. Push-Up to Renegade Row

The renegade row is an exercise that requires a great deal of forearm strength to hold yourself in the plank position.

This makes it great for mass and improving grip strength. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Grab a dumbbell in each hand.
  • Set yourself up in the push-up position with your hands holding the dumbbells and weight resting on the balls of your feet. 
  • Begin the movement by rowing one dumbbell back, keeping your elbow tucked to your side.
  • Row until your elbow is bent at 90 degrees and then lower to the floor.
  • Repeat with the opposite hand.
  • Once you have completed the row with each arm, bend elbows and lower yourself down to the floor.
  • Lower until your elbows are bent at 90 degrees.
  • Once at the bottom, push yourself back up to the starting position. Repeat.  

Target Forearm Muscle

  • Forearm flexors
  • Forearm extensors

Benefits

  • Isometrically contracts forearms
  • Increase mass
  • Full-body exercise

Pro Tips

  • To help with balance, position your feet shoulder-width apart. This will help you stabilize when you have to perform a row.
  • As you perform each row, exhale and tense core. This will help you remain rigid and stable for every rep. 

14. Dumbbell Farmers Carry/Walk

The dumbbell farmers carry is a brilliant exercise that helps you improve grip strength and your ability to carry objects.

Equipment Requirements

  • Dumbbells

How To Perform 

  • Holding a dumbbell in each hand, push shoulder blades back and down and brace the core.
  • Walk a distance of 30m-50m.
  • Once you walk the distance, place the dumbbells back on the ground. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachioradialis

Benefits

  • Improves grip strength
  • Improves carrying ability

Pro Tips

  • When setting up, pull shoulder blades back and engage the upper back muscles. This will help you hold the weight and maintain posture.
  • Focus on breathing as you walk, inhaling, exhaling, and contracting the abs. This will create rigidity throughout the body. 

15. Dumbbells Finger Curls

The dumbbell finger curl is a great exercise for directly targeting the fingers and the forearm muscles that contract them. 

This movement will help improve your grip strength. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Sit on the side of a bench with a dumbbell in each hand.
  • Place your forearms on your thighs with your hands freely hanging at the end.
  • Begin opening your hand and allowing the dumbbell to slowly roll and rest on the furthest finger joint.
  • Begin the movement by curling your fingers up to close your hand.
  • Once you have completed the curl, open your hand back to the starting position. Repeat.

Target Forearm Muscle

  • Forearm flexors

Benefits

  • Improves grip strength
  • Increase mass

Pro Tips

  • Start with a lighter weight to begin and focus on technique.
  • Lean forward and push your forearm into your thigh. This will help stabilize your upper arm and improve isolation of the fingers and forearm muscles. 

16. Dumbbells Behind-the-Back Wrist Curls

Dumbbell behind-the-back wrist curls are great for adding variety to your forearm training. 

Holding the dumbbells behind the body helps to isolate and reduce involvement from other joints and muscles. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Stand with a dumbbell in each hand.
  • With your palm facing backward, position your arms to either side, behind the body.
  • Relax the wrists while holding the dumbbells.
  • Begin by curling the dumbbells by flexing the wrist up back and up toward the ceiling.
  • Lift until your wrists are flexed at 90 degrees, then lower back to their original position. Repeat. 

Target Forearm Muscle

  • Forearms Flexors

Benefits

  • Behind the back position helps isolate forearms
  • Increases mass

Pro Tips

  • When positioning the arms back, pull shoulder blades back as well. This will reduce movement from the rest of the body when performing the curls.
  • Start with a lighter weight as this positioning can feel unfamiliar. 

17. Grip Crush Bicep Curl

Grip crush bicep curls are great for building grip strength, as you are unable to form a close grip around the ends of the dumbbell. 

Equipment Requirements

  • Dumbbell

How To Perform

  • Standing in the upright position, hold a single dumbbell by the ends in a horizontal position.
  • Begin by curling the dumbbell up toward the body.
  • Curl until your elbows are flexed at 30 degrees, then lower back to the starting position. Repeat.  

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachioradialis

Benefits

  • Improves grip strength
  • Increase forearm mass

Pro Tips

  • Start with a lighter weight and familiarize yourself with the crush grip. 
  • Focus on breathing, exhaling and tensing the core as you curl the dumbbell. 

18. Dumbbell Holds

Dumbbell holds are simple and effective forearm exercises for improving grip strength.

By holding the ends of the dumbbell, your forearms and hands muscle clamp down to stop them from dropping, which can be incredibly difficult. 

Equipment Requirements

  • Dumbbells

How To Perform 

  • Stand in front of vertically positioned dumbbells.
  • Grab the dumbbells at the top end and allow your arms to hang at your side.
  • Hold the dumbbells in this position for 20-30 seconds, then place them back on the ground. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors

Benefits

  • Increase grip strength
  • Increase muscle mass

Pro Tips

  • Start with a lighter weight as gripping dumbbells by the ends can be challenging.
  • In the upright position, pull shoulder blades back and brace the core. This will reduce movement from the body and help you hold the dumbbells. 

19. Wrist Rotation

Wrist rotations are a great way to improve your grip strength and improve your ability to pronate and supinate. 

Equipment Requirements

  • Dumbbell

How To Perform 

  • Holding a dumbbell in one hand, kneel down at the side of a bench.
  • Place your forearm on the bench in front of you and hold one end of the dumbbell.
  • To begin, rotate the dumbbell inward toward the midline of the body until parallel.
  • Once it reaches this position, rotate outward, back to the starting position. Repeat.

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachialis

Benefits

  • Improves forearm rotation
  • Increase mass

Pro Tips

  • Lean forward and apply some body weight to your forearm. This will help stabilize the forearm and improve stability.
  • Pronation and supination of the wrist is a weaker movement, so begin with a lighter weight. 

20. Plate Front Raise

The plate front raise is a great exercise for building grip strength. 

As you lift the plate in front of you, your forearms are required to grip and hold a weight plate, which is difficult as there are no grips. 

Equipment Requirements

  • Weight Plate

How To Perform 

  • Stand holding either side of a weight plate in front of your hips.
  • Start by lifting the weight plate directly out in front of you with straight arms. 
  • Lift until your arms are parallel with the floor, then slowly lower back to the starting position. Repeat. 

Target Forearm Muscle

  • Forearm Flexors
  • Forearm Extensors
  • Brachioradialis

Benefits

  • Increase mass
  • Improves grip strength

Pro Tips

  • Start with a lighter weight as holding a weight plate can be challenging.
  • Focus on breathing, exhaling and tensing your core as you lift the weight plate out in front of you. 

Related: Bro Split Vs PPL: Guide To Which Is The Best Training Split

Tips for Training Your Forearms With Dumbbells Effectively

forearms dumbbells workouts tips

Now that you know what to do, here is my list of training tips to help you get the most out of your forearm training.

Calorie Surplus

When training for bigger forearms, it is important that you consume enough calories to fuel your body.

Research suggests a calorie intake of 2,500 cal for men and 2,000 cal for women is required to maintain weight.

With this in mind, to increase muscle mass, an additional 500 calories may be required.

To find out your calorie intake for your height, weight, gender, and activity level try this calorie calculator.

If you’re looking for assistance with tracking your calorie intake, consider downloading a fitness app such as MyFitnessPal

Here, you will be able to set your suggested calories and the app will help you record your calorie and macronutrient intake.

By using a calorie counting app, you can increase your calorie target and the app will automatically adjust your macronutrients.

Protein Intake

Consuming enough protein to build muscle and recover is also another priority when training.

Science suggests that consuming 1.6g-2.2g of protein per kilogram of body weight for muscle growth.

If you are serious about getting bigger forearms and improving your grip strength, hitting your protein targets is a must.  

Focus On Contractions

When training your forearms, you should focus on contracting the forearms and the quality of your reps.

To do this, consider starting with a lighter weight and focus on taking your wrist through a full range of motion while squeezing the muscle.

This will help build a mind-muscle connection, increase muscle activity, and improve your results. 

Track Progress

Tracking your progress is one of the best ways to ensure you are hitting your goals.

When we track our lifts and nutrition, we not only ensure we are on the right path, but we also give ourselves notes to look back on.

This can be a great motivation tool, as it will help you see how far you have come.

It helps to spur you on to your training goals.  

Final Thoughts

Forearm strength and training are often overlooked.

Many other compound lifts in the gym take up much of our time. However, when our grip strength and the appearance of our forearms begin to lag, it can affect not only our performance but our confidence.

This is why training for stronger forearms is essential.

Just be sure to eat a calorie surplus, hit your protein targets, be consistent, and the results will come.

So, is your forearm strength limiting your performance in the gym?

Are you thinking about adding dumbbell forearm workouts to your training split?

Frequently Asked Questions

Can I train my forearms every day?

Yes, you can train your forearms every day. However, without enough rest, you will be reducing the muscle’s ability to repair and grow.

Research recommends 48hrs-72 hrs between training sessions. 

How often should I train forearms?

You can train your forearms between 2-3 times per week. Although this depends on your current split routine.

The key to training forearms is to increase training volume by fitting it in with pull and back workouts.

This will allow them to rest and recover on push and leg days. 

Why is it so hard to build forearms?

Building forearms are difficult based on the individual, their genetics, and ability to lift heavy loads.

A great way to increase forearm mass and strength is to lift without wraps or assistance, allowing your grip strength to progress naturally as your body improves.

How long does it take to build forearms?

Building forearms can take months and years depending on the individual and their training routine. 

When setting out to build bigger forearms, focus on increasing your training volume, correct nutrition, and consistency. 

This will enhance muscle hypertrophy. 

What builds forearms?

Movements that require you to pull or grip and hold build forearms. This can be in the form of deadlifts, rows, and forearm-specific exercises. 

Do bodybuilders train forearms?

Yes, bodybuilders training forearms as symmetry is a part of the sport. However, this will come down to each professional’s training style and preferences.