Fitwill stands in solidarity with Ukraine

Forearm Forge: Dumbbell Driven Strength & Grip Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is focused on building strength in the forearms and improving grip. It consists of four dumbbell exercises designed to isolate and target different muscles within the forearm. This structure ensures comprehensive forearm conditioning, which is essential for functional grip strength and overall arm aesthetics.

Start with the Dumbbell Cross Body Hammer Curl for 4 sets of 12 reps. This exercise aims at both the brachialis and brachioradialis, enhancing the connectivity between your biceps and forearms. Ensure you maintain strict form, keeping your elbows steady and preventing momentum from taking over the movement.

Next, move on to the Dumbbell Behind Back Finger Curl for 4 sets of 12 reps. By having your arms behind you, you place unique stress on the forearm flexors, encouraging development in the fingers and deeper forearm muscles. It's vital to control the weight and perform the movement with a full range of motion.

The Dumbbell Over Bench Wrist Curl follows, for 4 sets of 12 reps. By leaning on a bench, you isolate the wrist flexors, which is crucial for developing strength applicable to many sports and daily activities. Ensure the weight is manageable to maintain good form and full wrist extension and flexion.

Conclude the session with the Dumbbell Over Bench Reverse Wrist Curl, another 4 sets of 12 reps. This reverse version targets the often-neglected extensor muscles. Proper form and control will mitigate the risk of injury and aid in balanced forearm muscular development. This holistic approach to forearm training will bolster grip and enhance arm resilience for a variety of physical tasks.

Preview Workout

Fitwill

Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
  • #Exercise / Sets
    1Dumbbell Cross Body Hammer Curl4 sets • 12 reps
    Dumbbell Cross Body Hammer Curl
    2Dumbbell Behind Back Finger Curl4 sets • 12 reps
    Dumbbell Behind Back Finger Curl
    3Dumbbell Over Bench Wrist Curl4 sets • 12 reps
    Dumbbell Over Bench Wrist Curl
    4Dumbbell Over Bench Revers Wrist Curl4 sets • 12 reps
    Dumbbell Over Bench Revers Wrist Curl

Related Workouts