6 Best Forearm Workouts with Dumbbells

I started looking into the best forearm workouts with dumbbells after getting sick of my grip giving out before my back on heavy rows and deadlifts.

At first, I didn’t think much about forearms. But then I noticed my progress in pulling exercises had stalled—and my grip was clearly the weak link.

Meanwhile, some of the guys in the gym had forearms that looked like they belonged to climbers or mechanics. Thick, veiny, and solid. I realized they weren’t just lifting heavier—they had stronger support muscles.

That’s when I knew I had to catch up.

So I built a dumbbell-only forearm routine I could do without needing machines or wrist gadgets. Just basic stuff that actually worked.

And within a few weeks, the difference was real.

What I Learned About Forearm Muscles

I used to think forearms were just one muscle, but nope—they’ve got flexors on the bottom and extensors on top. Most of us only train one side without realizing it. That’s why our gains stall.

Once I started using dumbbells more seriously at the gym, I could finally train both sides with better control. I slowed things down, focused on the full range of motion, and let the burn build up.

That small change? It made a big difference.

The Dumbbell Forearm Workouts That Actually Worked

After messing around with cables and barbells, I went back to dumbbells—and honestly, that’s when my forearms finally started growing. I could feel the difference fast. These six moves hit both the flexors and extensors, and they forced me to slow down and focus on the squeeze.

Here’s what worked for me:

• Wrist Curl (Dumbbell)
• Reverse Wrist Curl
• Palms-Up Wrist Curl
• Hammer Curls
• Zottman Curls
• Farmer’s Carry

Wrist Curl (Dumbbell)

This one’s simple but brutal. It targets the forearm flexors—the muscles that help you grip and curl.

How I do it:

• Sit on a bench firstly.
• Rest my forearms on my thighs, then palms facing in.
• Curl them back up with control, squeezing hard at the top.

Reverse Wrist Curl

This flips the angle and hits the extensors—the ones on the top of your forearm that often get ignored.

How I do it:

• Grip the dumbbells with palms face down.
• Rest forearms on a flat bench.
• Lower the dumbbells slowly, then lift with control.
• Above all keep tension the whole time—no bouncing.

Palms-Up Wrist Curl

It’s like the standard wrist curl but with my palms facing up and elbows tucked tighter. I felt this more in the deeper part of the flexors.

How I do it:

• Grip the dumbbells with palms facing the ceiling.
• Sit on a bench, Rest forearms on knees.
• Roll and curl with slow, steady control.

Hammer Curls

These hit the brachioradialis hard—kind of that outer ridge of your forearm. Great for size and thickness.

How I do it:

• Stand with dumbbells at my sides, palms facing in.
• Curl up without rotating my wrists.
• Lower slowly, always under control.

Zottman Curls

This is a curl and reverse curl combo. It hits both flexors and extensors in one shot. One of my favorites.

How I do it:

• Start like a regular curl (palms up).
• At the top, rotate palms down.
• Lower in reverse curl form.
• Flip back up and repeat.

Farmer’s Carry

This one is more mental than anything. Just grab the heaviest dumbbells I can manage and walk.

How I do it:

• Firstly, pick up heavy dumbbells.
• Walk for 30–60 seconds, keeping shoulders back.
• Focus on grip, posture, and not dropping them.

How I Fit These Into My Gym Routine

I didn’t go crazy with volume. Just 2 times a week—usually after back day or arm day. I treated it like accessory work but took it seriously. In fact, short rest, high tension.

My Weekly Training Log Looked Like This:

I kept the reps high and the tempo slow. After a few weeks, I started to see and feel real changes—not just in forearm size, but also in my grip during rows, deadlifts, and even curls.

Since I started training forearms with dumbbells, my grip doesn’t give out during rows or deadlifts anymore. No more straps, no more excuses. It’s a small part of my routine now, but it makes a big difference everywhere else.

The best part? I didn’t need fancy gear—just dumbbells, a bit of focus, and a willingness to let my forearms burn a little. If you’ve been skipping forearms, give these a try next arm day. You’ll feel the difference fast.

John Brown

Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.

I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.

What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.