Have you been working on your arms and are demotivated because your forearms just wont look the way you want them to look? Not only that, they are not as strong as you want them to be? Do not worry because we have the perfect arm workout routine for you that will not only give you sexy forearms but will also help you enhance forearms strength.
Forearm workout with dumbbells
But before we get into the workout, let us look at some important pointers that we must remember:
a) Do not work on your forearms every day. They will end up getting sore and tired. 3-4 days a week will get you the perfect results.
b) Quality is more important than quantity but that does not mean that you will completely ignore the number of repetitions.
c) Your forearms are a part of almost all the arms exercises that you do. However, they still do not get the attention that they deserve. You must do some exercises that directly work on this part of your arms.
d) Forearms exercises are not tough and complex. They are simple and doable. You must, therefore, not compromise on the weights. Go as high as you can.
e) You can work on your forearms even when you are not at the gym. There are many old school techniques to get the work done.
Now, let us look at a workout that will help you build your forearm strength.
Exercise #1
Palms up Dumbbell Wrist Curl
Instructions:
Step 1: Kneel down on the floor in a way that your body is facing the bench.
Step 2: Hold a dumbbell in each hand such that your palms are facing up. Bring them up and place your forearms on the bench. Make sure that your wrists are off the bench.
Step 3: Curl your wrists upwards and engage your forearms. Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 20 reps each. Repeat the same exercise with your palms facing down.
Exercise #2
Reverse Dumbbell Curl
Instructions:
Step 1: Stand on the floor and hold a dumbbell in each hand. Your palms must be shoulder width apart. Make sure that your palms are facing down.
Step 2: Keep your upper arms aligned and do not move them throughout the exercise. Curl the weights up and bring them to your shoulder level. Engage your biceps and forearms when you do this motion.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #3
Farmers Walk
Instructions:
Step 1: Stand straight on the floor and hold a pair of dumbbells. Go all out. Pick up the heaviest one.
Step 2: Keep your shoulders back and your abs tight. Simply start walking.
Walk for 2 minutes with 30 seconds break in the middle.
Exercise #4
Towel Dumbbell Curl
Instructions:
Step 1: Take two towels and rope them across the dumbbells. Hold the dumbbells. You will notice that the grip has widened.
Step 2: Stand with your feet shoulder width apart and keep your back straight.
Step 3: Keep your upper arms fixed and perform a curl. Just move your forearms and go up until your palms reach your shoulder level.
Step 4: Lower the weight back down and repeat.
Do 2 sets of 20 reps each.
Exercise #5
Finger Curls
Instructions:
Step 1: Sit on the bench and hold a dumbbell in your right hand. Now, extend this arm towards the ground and place your right elbow against your right inner thigh.
Step 2: Now, open your palms so as to make the dumbbell roll towards your fingertips.
Step 3: Close your palm again to do a wrist curl. Do squeeze the weight as hard as you can. Repeat.
Do 2 sets of 10 reps on each side.
Exercise #6
Drag Curl
Instructions:
Step 1: Stand with your feet shoulder width apart. Hold a dumbbell in each hand and keep your arms by your side. Make sure that your palms face forward.
Step 2: Bend your elbows and bring the weights close to your chest. Push your elbows back when you do this.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #7
Wrist Rotations with Dumbbells
Instructions:
Step 1: Stand straight with your feet shoulder width apart. Hold a dumbbell in each hand and make sure that your palms face up.
Step 2: Bend your elbows at 90 degrees and bring your forearms up such that they are parallel to the floor.
Step 3: Stay in this position and start doing wrist rotations. Go until your palms face down and then bring them back to the initial position. Repeat.
Do this exercise for 1 minute and be sure of the weight that you use. Do slow motions to prevent injuries.
