8 Best Forearm Exercises with Weights

July 31, 2025 Michael 294 Views

1. Hammer Curl

The hammer curl is a fantastic exercise for building up your forearms and biceps. It’s called a hammer curl because you hold the dumbbells like you’re holding a hammer, with your palms facing each other. This neutral grip really hits the brachioradialis, which is a big muscle in your forearm, and it also works your biceps. Because it engages both muscle groups, you can often lift a bit more weight than you might with a standard bicep curl, which is great for building strength.

How to do Hammer Curls:

Start standing with your feet about shoulder-width apart. Hold a dumbbell in each hand with your arms hanging straight down by your sides. Make sure your palms are facing your body, like you’re holding hammers.
Curl the weights up towards your shoulders. Keep your elbows tucked in close to your body and try not to swing your back to help lift the weight. The movement should be controlled.
Pause at the top for a second, really squeezing those muscles.
Lower the dumbbells back down slowly and with control to the starting position.
Repeat for your desired number of reps. You can do both arms at the same time, or alternate sides if that feels better for you. Focus on keeping your movements steady and your back straight throughout the entire set.

This exercise is great for helping to balance out your arm muscles, and it’s a solid choice if you’re looking to add some size and strength to your forearms. It’s a good idea to check out some resources on proper form to make sure you’re getting the most out of it and avoiding any strain, like this guide on hammer curls.

2. Wrist Curls

Wrist curls are a fantastic way to build up the muscles in your forearms, which can really help with your grip strength. You know, the kind of grip you need for everything from opening jars to holding onto a barbell during heavy lifts. Focusing on controlled movements is key here to really feel the burn.

How to Perform Wrist Curls

Setup: Grab a pair of dumbbells that feel challenging but allow you to maintain good form. Sit on the edge of a bench or sturdy chair. Rest your forearms on your thighs, with your wrists extending just past your knees. Your palms should be facing upwards.
Execution: Let the dumbbells hang down, allowing your wrists to extend as far as comfortable. This is your starting position. From here, curl your wrists upwards, squeezing your forearms as you bring the dumbbells towards your body. Hold for a second at the top, then slowly lower them back down to the starting position. Make sure only your wrists are moving; your forearms should stay planted.
Repetitions: Aim for about 15-20 repetitions for each set. It’s better to go lighter and focus on the squeeze and the stretch than to use too much weight and risk injury.

Variations and Tips

Palm Down Wrist Curls: To work the opposing muscles on the top of your forearm, flip your palms to face downwards and perform the same curling motion. This helps create balanced forearm development.
Tempo: Try to keep the movement slow and controlled, especially on the way down. This increases the time your muscles are under tension, which is great for growth.
Grip: Make sure you’re gripping the dumbbells firmly but not so tight that your hands start to cramp before your forearms do. Building wrist and forearm strength at home is totally doable with these exercises, and it’s essential for lifting and pulling movements. Build wrist and forearm strength.

It might seem like a small thing, but strong wrists can make a big difference in your overall strength and how well you perform in other exercises.

3. Farmer’s Walk

Alright, let’s talk about the Farmer’s Walk. This one is a real powerhouse for your forearms, but honestly, it works your whole body. It’s super simple to set up, which is great, but don’t let that fool you into thinking it’s easy. The goal here is to hold onto some serious weight and just walk.

To get started, you’ll need a pair of dumbbells, kettlebells, or even farmer’s walk handles if you have access to them. Grab them with a solid grip, palms facing your body, and let them hang by your sides. Stand up tall, keep your chest out, and your core tight – think about bracing yourself like you’re about to get punched in the gut, but in a good way. Then, you just walk. Try to cover a decent distance, maybe 30 to 40 feet, or just walk for a set amount of time, like 30 seconds. The key is to maintain good posture the entire time. Don’t let the weight pull you forward or make you slouch.

Here’s a quick rundown:

Grab your weights: Use heavy dumbbells or farmer’s walk handles. Make sure your grip is firm.
Stand tall: Keep your back straight, shoulders back, and core engaged.
Walk: Move forward with controlled steps, maintaining your posture.
Repeat: Rest briefly and go again for a few sets.

This exercise is fantastic for building grip strength and endurance. The longer you can hold onto those weights, the more your forearms are getting a workout. It also really helps with your core stability and overall body control. If you want to make it even tougher, you can try wrapping towels around the handles to make them harder to grip, or even try a single-arm variation. It’s a great functional movement that translates to everyday life, like carrying groceries or moving heavy objects. You can find more details on how to perform this exercise effectively on various fitness sites.

4. Reverse Wrist Curls

Alright, let’s talk about reverse wrist curls. These are pretty straightforward but really hit the muscles on the top of your forearm, the ones that help you extend your wrist. You know, those muscles you use when you’re trying to lift something with your palm facing down. It’s all about working those wrist extensors.

To do them, you’ll want to grab a pair of dumbbells. Sit down, maybe on a bench or even just a sturdy chair, and rest your forearms on your knees. Make sure your palms are facing down, and your wrists are hanging off the edge of your knees. Keep your forearms pretty stable, almost parallel to the ground. Then, just let the dumbbells roll down towards your fingers by extending your wrists. Once you’ve gone as far as you can, flex your forearms to bring the dumbbells back up to the starting position. It’s a simple movement, but doing it right makes a big difference.

Here’s a quick breakdown:

Grip the Dumbbells: Hold dumbbells with your palms facing down.
Position: Sit with forearms resting on your knees, wrists hanging over the edge.
Extend: Lower the dumbbells by extending your wrists downwards.
Curl: Flex your forearms to bring the dumbbells back up.

When you’re doing these, try to use a weight that lets you control the movement. Don’t just yank the weight up. Focus on a slow, steady pace, especially on the way down. It’s better to use a lighter weight and get the full range of motion than to go too heavy and risk injury. You can find some good dumbbell options if you need to upgrade your gear. Remember to keep your wrists steady throughout the exercise and breathe normally. Doing these consistently will really help build up the top part of your forearms.

5. Zottman Curl

The Zottman curl is a pretty neat exercise because it works both your biceps and your forearms in one go. You start by curling the weight up like a regular bicep curl, focusing on squeezing those biceps at the top. Then, here’s the twist: you rotate your wrists so your palms face down and slowly lower the weight. This part really targets your forearm muscles, specifically the extensors. It’s like getting two exercises in one, which is super efficient.

To do it right, grab a pair of dumbbells. Stand with your feet about shoulder-width apart, holding the dumbbells with your palms facing forward. Keep your elbows tucked in close to your sides. Now, curl the dumbbells up towards your shoulders, making sure to rotate your wrists so your palms face your body as you lift. Once you get to the top, give your biceps a good squeeze. Then, as you start to lower the weight, rotate your wrists so your palms face downwards. Lower the dumbbells slowly and with control until your arms are fully extended. That’s one rep. You’ll want to do about 3 sets of 10-12 reps for this. Don’t worry about using super heavy weights; focus on the slow, controlled movement and really feeling the muscles work. It’s a great way to build up arm strength.

Here’s a quick breakdown:

Starting Position: Stand with dumbbells, palms facing forward, arms extended.
The Curl Up: Curl the dumbbells towards your shoulders, rotating wrists so palms face you.
The Peak Squeeze: Squeeze your biceps at the top.
The Lowering Phase: Rotate palms to face down and slowly lower the dumbbells.
Repeat: Perform for the desired number of reps and sets.

6. Single Arm Reverse Wrist Curls

Alright, let’s talk about the Single Arm Reverse Wrist Curl. This one is pretty straightforward but really targets the muscles on the top of your forearm, which are super important for grip strength and overall forearm development. It’s a good way to make sure you’re hitting those muscles that sometimes get overlooked when you’re just doing regular curls.

How to do it:

Get Set Up: Grab a dumbbell with a weight that feels challenging but allows you to maintain good form. Sit down on a bench or a sturdy chair. Let your working arm hang down by your side, resting your forearm on your thigh. Make sure your palm is facing down, and let the dumbbell hang over your knee, with your wrist dangling freely off the edge.
The Movement: Start by extending your wrist downwards, letting the dumbbell lower as far as you can comfortably go. You should feel a stretch in your forearm. Then, keeping your forearm still on your thigh, flex your wrist upwards, bringing the dumbbell back up towards your body. Squeeze at the top for a second.
Control and Repeat: Lower the dumbbell back down slowly and with control. That’s one rep. Try to keep the movement smooth and focused on your forearm muscles, not using momentum from your arm or body. Do all your reps on one arm before switching to the other.

Focus on a slow, controlled motion throughout the entire range of motion for the best results. It’s easy to rush this, but taking your time really makes a difference in how much your forearms work. You’re aiming for that squeeze at the top and a good stretch at the bottom. This exercise is great for building up those forearm extensors, which helps create a more balanced look and feel to your arms. You can find more info on forearm exercises like the Dumbbell Standing Wrist Curl if you want to mix things up.

7. Grip Crush

Alright, let’s talk about the Grip Crush. This one is pretty straightforward but really gets into the nitty-gritty of your hand and forearm strength. It’s not just about lifting weight; it’s about holding onto it with serious power. Think about all those times you need a solid grip, whether you’re climbing, carrying groceries, or just opening a stubborn jar. This exercise directly targets those muscles responsible for that crushing grip.

The main idea is to squeeze an object with as much force as you can. It’s a simple concept, but the execution is where the real work happens. You’re essentially trying to make your hand and forearm muscles work overtime to maintain that squeeze. It’s a fantastic way to build endurance in your grip, which translates to better performance in so many other activities, both in and out of the gym. Having a strong grip isn’t just about lifting more; studies suggest it’s linked to better overall health, including immune function and even mood.

Here’s a breakdown of how to do it:

Get your equipment: You can use a dedicated grip strengthener, a stress ball, or even a rolled-up towel. For a bit more challenge, you could try holding a pair of dumbbells with a neutral grip and just squeezing them as hard as possible without moving your wrists.
The Squeeze: Hold your chosen object firmly in your hand. Now, squeeze it with all your might. Really focus on engaging your forearm muscles and your hand’s intrinsic muscles. Try to hold that maximum squeeze for a few seconds.
Release and Repeat: Slowly release the squeeze, letting your hand relax. Then, repeat the process. Aim for a good number of repetitions, focusing on the quality of the squeeze rather than just speed.

When you’re doing this, try to keep your wrist in a neutral position. You don’t want to be bending your wrist too much, as that can take some of the focus away from the actual grip muscles. It’s all about that powerful contraction in your hand and forearm. You can do a few sets of these, maybe aiming for 10-15 squeezes per hand, and see how your forearms feel. It’s a great way to finish off a workout or even do a quick session at your desk. Building up your grip strength is a game-changer for many grip-based exercises.

8. Wrist Abduction

Wrist abduction is a great exercise for targeting the muscles on the thumb side of your forearm, often called the wrist extensors. These muscles help you extend your wrist, or bend it backward. Building strength here can really help with grip stability and overall hand control. It’s not as common as wrist curls, but it’s definitely worth adding to your routine if you want well-rounded forearm development.

Here’s how to do it:

Setup: Sit on the floor with your forearms resting on a bench or your knees. Make sure your palms are facing down and your wrists are hanging over the edge. Hold a lightweight dumbbell in each hand, with your thumbs pointing towards each other (about eight inches apart is a good starting point).
Execution: Keeping your forearms planted, slowly rotate your wrists upward so your thumbs move away from your body. Go as far as you comfortably can without pain. The key is to control the movement throughout.
Return: Slowly lower your wrists back to the starting position. Repeat for the desired number of reps.

It’s important to use a lighter weight for this exercise. You’re not trying to lift heavy here; it’s more about controlled movement and building endurance in those smaller forearm muscles. Think about doing maybe 15-20 reps per set. You can find some good dumbbell options if you need to get new weights.

9. Wrist Adduction

Alright, let’s talk about Wrist Adduction. This is one of those moves that really targets the muscles on the side of your forearm, the ones that help you bring your hand inwards towards your body. It’s not as flashy as some other exercises, but it’s super important for overall wrist stability and grip strength. Think about all the things you do that involve squeezing or holding – strong adductors help with that.

To do this one, you’ll want to grab a couple of lighter dumbbells. Seriously, don’t go too heavy here; it’s more about control and feeling the muscle work. Stand up with your arms hanging straight down by your sides, holding the dumbbells with your palms facing your body. Now, the key is to keep your elbows still. You’re going to raise your thumbs upwards, bringing your hands closer together in front of you. It’s a small movement, but you should feel it in your forearms. Lower them back down slowly and repeat. Focus on a controlled motion rather than just flinging the weights around.

Here’s a quick breakdown:

Starting Position: Stand tall with arms at your sides, holding dumbbells, palms facing your body.
The Movement: Keeping your elbows locked, raise your thumbs upwards, bringing your hands towards each other.
The Return: Slowly lower your hands back to the starting position.
Repetitions: Aim for 2-3 sets of 10-15 reps. You can find more great forearm exercises in this resource on wrist exercises.

It might feel a little odd at first, but stick with it. Building up these smaller muscles can make a big difference in your lifting and even in everyday tasks.

10. Wrist Rotations

Wrist rotations are a fantastic way to work on the smaller muscles in your forearms and wrists, which are super important for grip strength and overall hand function. You know, those little muscles help you twist things, turn doorknobs, and even just hold onto stuff without your wrists feeling like they’re going to give out. It’s easy to forget about them, but giving them some attention can make a big difference in your workouts and everyday life.

These movements help improve wrist mobility and can be a good way to warm up before lifting or cool down afterward.

Here’s how you can do them:

Internal Rotation: Sit down with a light dumbbell in your hand. Rest your forearm on your thigh or a bench, with your wrist hanging off the edge. Keep your elbow bent at about 90 degrees. Slowly rotate your hand inward, so your palm faces down. Hold for a second, then slowly return to the starting position. Try to keep your forearm still.
External Rotation: This is the opposite of the internal rotation. Start with your forearm resting and your palm facing down. Slowly rotate your hand outward, so your palm faces up. Again, hold it for a moment and then bring it back to the start. Focus on controlled movement.

When you’re starting out, grab some really light dumbbells, maybe 2 to 5 pounds. The goal here isn’t to lift heavy; it’s all about control and hitting those smaller muscles. You can do a couple of sets of 10 to 15 reps for each direction. If you don’t have dumbbells, even a can of soup or a water bottle can work in a pinch. It’s a simple exercise, but it really helps build up that forearm endurance and stability, which is great for other forearm exercises.

Wrapping It Up

So there you have it – eight solid ways to give your forearms some much-needed attention using just dumbbells. We talked about how these exercises can really help with grip strength, which, let’s be honest, is useful for pretty much everything, from lifting heavy stuff to just opening a stubborn jar. Remember to focus on good form and maybe try alternating the workouts we went over. Don’t expect miracles overnight, but stick with it, and you’ll definitely start to feel and see a difference. Your forearms are working hard all the time, so it’s about time you gave them a proper workout.

Frequently Asked Questions

How often should I work out my forearms?

You can train your forearms about once or twice a week. Doing them too often won’t necessarily make them stronger. It’s best to give them time to rest and grow. Also, try not to work your forearms right before you do exercises for your back or other big muscles, as they’ll need their strength.

How many sets and reps are best for forearm exercises?

It’s a good idea to do around 4 to 6 sets for your forearms, with each set having 12 to 20 reps. You can also try doing more reps with lighter weights or fewer reps with heavier weights to mix things up.

Do I really need to do specific forearm exercises?

Yes, you can train your forearms with specific exercises. While many regular lifting moves work your forearms too, doing special forearm workouts can help them get even stronger. It’s like giving them extra attention to build more power.

Why are strong forearms important?

Strong forearms are super helpful! They give you a better grip, which means you can hold onto weights longer during lifts like deadlifts. They also help with everyday tasks, make your arms look more balanced, and can even help prevent injuries.

What are some tips for doing forearm exercises correctly?

When you’re doing forearm exercises, focus on using good form. This means keeping your wrists in the right spot and moving them smoothly. Start with weights that feel comfortable and slowly use heavier ones as you get stronger. Also, try to really feel your forearm muscles working.

How many different forearm exercises do I need?

You don’t need a lot of different exercises to get strong forearms. Just a few well-chosen ones done regularly can make a big difference. Think about doing exercises that work both the front and back muscles of your forearm for the best results.