Forearm and grip strength is an often-overlooked aspect of fitness, but it should be a high priority. Forearm and grip strength will help you perform everyday tasks, from opening jars to performing pull-ups. If you're looking to build up your forearms and grip, try these exercises that can be done with dumbbells:
Traditional Dumbbell Curl
The traditional dumbbell curl is a great exercise for strengthening your forearms and grip strength. To do it:
- Start with your palms facing out and hold the weights at arm's length.
- Curl the weight toward your shoulders, keeping your elbows tucked in so they don't flare out to either side of your body.
- Keep your upper arms stationary as you lift and lower each dumbbell; don't let them shift forward or backward as you lift or lower the weight!
If this feels too easy for you, try doing it on an incline bench so that there's more resistance from gravity while still keeping good form (don't swing). The key here is to keep tension on those muscles throughout every repetition--if there's no tension, then there won't be any benefit!
Reverse Dumbbell Curl
The reverse curl is a great exercise for building forearm and grip strength. You'll need to use a barbell with weights on each end to perform it. Hold the barbell palms up in front of your body with arms extended and feet shoulder-width apart (A). Slowly curl the weight toward your chest while keeping elbows close to the sides throughout the movement (B). Lower back down to starting position without using momentum or bending at the waist; repeat for prescribed reps.
Dumbbell Hammer Curl
The dumbbell hammer curl is a simple yet effective exercise for developing forearm and grip strength. It also works the brachioradialis muscle on your forearms, which helps you perform other exercises, such as bicep curls, with greater ease.
To do this exercise, hold a dumbbell in each hand at shoulder height with palms facing forward, and elbows bent 90 degrees. Curl one weight up toward your shoulder while keeping tension on both arms by squeezing them together throughout the movement; lower back down slowly before repeating with the other arm.
Modify this movement by holding onto lighter weights if needed or changing your hand position (so that they face outward instead) to make it harder for you to hold onto them during each rep of this exercise!
Incline Hammer Curl
Incline Hammer Curl
- Hold the dumbbells at your sides, with palms facing in and elbows slightly bent.
- Raise the weight up to just below your shoulders, keeping it close to your body for support.
- Slowly lower back down and repeat for reps.
Barbell Reverse Curl
The barbell reverse curl is a simple exercise that can be done with any weight.
- Hold the barbell at the top of the movement, with your palms facing away from you and your elbows close to your body.
- Slowly move the barbell in an arc to the front of your thighs while keeping them bent at 90 degrees.
- Focus on squeezing your biceps muscle as hard as possible throughout this movement.
One-Arm Dumbbell Wrist Curl
- Standing upright, hold a dumbbell in your right hand with your palm facing up.
- Bend your arm at the elbow and bring it up toward your shoulder as far as you can go without letting go of the dumbbell or rotating it in any way (you want to keep both sides of your forearm flexed).
- Slowly lower back down to starting position; repeat 10 times on each side for one set, then rest 30 seconds before completing two more sets.
Barbell Reverse Wrist Extension
- Grab a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight out in front of you, keeping them parallel to the floor and palms facing inward (as if making a "stop" signal).
- Hold this position for 10 seconds, then lower the barbell back down to starting position without letting go of it or placing it on any other surface than the floor; this is an isometric hold exercise that works best when done slowly and deliberately so as not to allow momentum from quick reps to take over and make things easier than they should be!
4-6 sets x 10 reps = 4-6 minutes rest between sets
You can strengthen your forearms and grip with these exercises.
- You can do these exercises at home.
- You don't need any equipment other than a dumbbell.
- You can do these exercises with a dumbbell, barbell, or cable machine.
Conclusion
Forearm strength is important for both men and women. It can help you lift heavier weights in the gym, perform better at sports such as tennis or golf, and even improve your everyday activities like cooking or gardening. These seven exercises will strengthen your forearms and develop grip strength in your hands so they don't slip while holding onto something heavy like dumbbells while doing curls or lifts.
