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The Best Forearm Dumbbell Workout For Mass

Target your Forearms with This Forearm Dumbbell Workout For Mass. Dumbbell exercises for forearms target the inner and outer forearm muscles.

The 4 Best Forearm Dumbbell Workout For Mass

  • Palms-Up Wrist Curl
  • One-Arm Palm-Up Wrist Curl
  • Palms-Down Wrist Curl
  • One-Arm Palm-Down Wrist Curl

 

  • Beginner          : 3 Sets of 10 reps
  • Intermediate  : 4 Sets of 10 reps
  • Advanced         : 5 Sets of 10 reps

let’s go to work

 

1-Palms-Up Wrist Curl

  1. Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.
  2. Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
  3. Keep your arms still throughout.

 

2-One-Arm Palm-Up Wrist Curl

  1. Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.
  2. Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
  3. Keep your arms still throughout.

 

3-Palms-Down Wrist Curl

  1. Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.
  2. Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
  3. Keep your arms still throughout.

 

4-One-Arm Palm-Down Wrist Curl

  1. Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.
  2. Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.
  3. Keep your arms still throughout.

 

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