Forearms Workouts With Dumbbells

Dumbbell forearm workouts built around wrist-flexion, extension, and neutral-grip curling patterns with realistic kilogram loads, clear RIR effort targets, and simple week-to-week progression.
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Set load units

Workout 1

4 exercises11 sets

Forearms Workouts With Dumbbells Template

Forearms, Biceps

A forearm-focused dumbbell template using straight working sets, short rests, and progressive overload to improve grip-supporting strength and arm development.

  1. 1
    Seated Palms Up Wrist Curl
    anatomy
    1Exercise

    Seated Palms Up Wrist Curl

    Rest 1m 15s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Forearms supported on thighs or bench edge, palms up, and no shoulder swing.

  2. 2
    Reverse Curl
    anatomy
    2Exercise

    Reverse Curl

    Rest 1m 30s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Keep elbows close and avoid torso lean. Use full elbow extension under control.

  3. 3
    Hammer Curl
    anatomy
    3Exercise

    Hammer Curl

    Rest 1m 30s

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Control the eccentric and keep shoulders quiet; avoid swinging to chase reps.

  4. 4
    Cross Body Hammer Curl
    anatomy
    4Exercise

    Cross Body Hammer Curl

    Rest 1m 15s

    • 112 reps x 12 kgRIR 2
    • 212 reps x 12 kgRIR 1

    Drive the dumbbell toward opposite shoulder with neutral wrist and no torso twist.