How to Build Up Your Forearms with Dumbbells - Crossliftor

The forearms are a muscular area that is often used indirectly in various exercises. As in all sports, it's important to develop your body in harmony so as to avoid imbalances and enhance your performance. Your forearms are important to avoid wrist pain and improve the execution of your movements. To achieve this, we recommend that you incorporate specific exercises into your training. Whether at home or in a club, dumbbells are one of the most practical pieces of equipment to use. We've put together a short guide to forearm exercises with dumbbells.

The best dumbbell forearm exercises

Before answering any questions you may have about dumbbell weight training, and in particular the forearm area, we've condensed some of the best forearm dumbbell exercises for you.

Dumbbell forearm curl (wrist)

The dumbbell forearm curl is designed to help you build mass and, above all, strength, particularly in the wrist area.

Start: One dumbbell in each hand, palms up. Sit on a bench, feet apart and knees bent at 90 degrees. Rest your forearms on your thighs so that your wrists protrude. Trunk slightly bent, but well supported with your hips in neutral position.

Exercise: Bend your wrists upwards. Your forearm muscles should contract during the movement. They're the ones that initiate the movement, so focus on a contraction in this precise area. Finally, return to the start by bending your wrists slightly downwards. Inhale before the movement, then exhale as your wrists move. Your wrist is supinated (palms up), but you can also pronate (palms down). So, instead of palms up, turn them down and flex your wrists at knee level. You can also do the same movements with a straight bar, EZ bar or pulley. If you've got a desk or weight bench, you can rest your forearms directly on it.

Muscles exercised: cape extensor longus and carpal ulnar extensor.

The Hammer Curl

The Hammer Curl, well known for working your biceps with dumbbells, has the advantage of developing the brachioradialis muscle, giving an impression of volume to the forearms. As the posture of the hands is more natural, there is less risk of wrist injury.

Start: Stand with your feet hip-width apart, or in a comfortable position, and girdle your abdominal muscles to support your torso. Pick up your dumbbells with your palms facing your chest, keeping your back straight.

Exercise: Bend your elbows, bringing the dumbbells towards your shoulders without rotating your wrists. Keep your elbows close to your torso. Return to the start.

Breathing: Inhale at the start, exhale as you lift the dumbbells.

Muscles involved: Biceps, brachioradialis, forearm.

Dumbbell deadlift

Thedumbbell deadlift (as well as the barbell deadlift) stimulates virtually every muscle in the body, making it a perfect addition to your routine and a must for all free-weight exercisers.

Start: Knees bent, feet apart. Hold dumbbells in a neutral grip. Your torso is slightly bent, back straight and shoulders pulled back.

Exercise: Keep your arms straight as you lift the dumbbells, stretching your legs and straightening your torso to stand.

Breathing: Exhale at the end of the movement and inhale at the start.

Muscles exercised: Back, thighs and many other muscles in the body, this is an excellent multi-joint exercise.

The farmer walk

The farmer walk, the famous one which, like the previous one, builds muscles all over the body, but above all will help you work on your grip and strength.

Start: Upright, dumbbells in hand, arms relaxed, feet slightly more than shoulder-width apart.

Exercise: From the starting position, walk a length adapted to your workout. Keep your back straight and your pelvis in a neutral position.

Breathing: Keep your breathing regular throughout the exercise.

Muscles exercised: Forearm, quadriceps mainly.

How to build up forearm muscles with dumbbells?

Our advice on training with dumbbells in the gym or at home

Our first piece of advice is to choose the right weights for you and your level of bodybuilding. You can follow our recommendations below to find out which dumbbell weights to choose for men and women. It's essential toperform your movements with good technique, whether at home or in the gym. Otherwise, you could injure yourself.

The last piece of advice we can give you is to warm up sufficiently so as not to injure yourself. You can, for example, use an elastic band (resistance band) by placing it under your feet and pulling it upwards with your arms, (lateral raises exercise). But there are others just as effective: lateral stretching, front squats with elastic, horizontal pull-ups or a few minutes of cardio to get your cardiovascular rhythm up.

Which dumbbell weights for men and women?

To find out which dumbbell weights to choose, you can refer to our recommendations, although this will of course depend on your level and the technical nature of the exercise performed. These weights are given for exercises such as the forearm curl and hammer curl. For the deadlift, the proportions are quite different.

For women :

- Novice: 2 / 3 kg

- Medium: 5 kg

- Advanced: Over 5 kg

For men :

- Novice: 5 kg

- Medium: 8 to 10 kg

- Expert : Over 10 kg

What's the best exercise for building up your forearms?

The best exercise for building up your forearms is undoubtedly the Hammer Curl, which involves the brachialis muscle, one of the most important in the forearm. You can find this exercise above.

A typical session for targeting the forearms with dumbbells

You can perform the above exercises in this order:

1. Curl Hammer

2. Deadlift

3. Forearm curl

4. Farmer Walk

You can add other exercises such as the crab walk, pull-ups or finger push-ups.

Is it possible to train forearms without equipment?

The answer is yes, forearm strength training is possible without equipment, even if dumbbells or barbells help to improve movement. However, if you don't have any strength-building equipment at home, you can use other methods to do your exercises at home. There comes a point when, depending on your objectives, you'll be limited in your progress. That's why we recommend youbuy a set of dumbbells as a complement.

For example, the crab walk consists of walking on your hands and feet at the same time, with your back to the ground. Your arms should be straight and your legs at 90 degrees. This exercise also sheathes the abdominal muscles. You can also do a series of push-ups, varying the position of your arms and, for the more advanced, the number of supporting fingers. Instead of holding your bodyweight on the palms of your hands, support it with your fingers and perform the push-up movement.

Pull-ups are also very easy to do without equipment, with some people using a table to get underneath and pull themselves up by their arms until their torso is above them. Be careful, however, to choose a stable support so as not to hurt yourself.

Our range of dumbbells