⚠️ 5 Minute Dumbbell Forearm Workout ⬅︎
Purpose:
To develop full 360° density at the wrist–forearm junction by training every plane of motion—flexion, extension, radial deviation, and ulnar deviation—under constant tension.
Equipment:
Pair of dumbbells (30–35 lbs recommended) or thick grips (Fat Gripz optional).
Starting Position:
Stand upright, arms slightly in front of your thighs, elbows soft, core braced. Hold both dumbbells with a firm, neutral grip.
Execution
| Exercise | Muscles Targeted | How to Do It | Reps |
|---|---|---|---|
| 360° Dumbbell Rotation (WarmUp) | Full Forearm Activation (Flexors, Extensors, Pronators, Supinators) | Hold dumbbells in front of thighs, palms neutral. Slowly rotate wrists in a circular motion clockwise for 30 seconds, then counterclockwise for 30 seconds. Keep constant tension and full control through each rotation. | 30 sec each direction |
| Outward Flare (Radial Deviation) | Brachioradialis, Extensor Carpi Radialis (Longus & Brevis) | Hold dumbbells at sides with palms facing inward. Flare wrists outward away from the body without bending elbows. Control the return. | 10 Reps per arm |
| Inward Flex (Ulnar Deviation) | Flexor Carpi Ulnaris, Deep Wrist Flexors | From the same neutral position, pull wrists inward toward thighs. Keep motion tight and controlled. Emphasize a 2-second slow return. | 10 Reps per arm |
| Neutral Forward Flare (Neutral Axis Flexion) | Flexor Carpi Radialis, Brachioradialis | Keep palms facing thighs (neutral). From neutral, slightly raise knuckles forward and upward like a mini hammer-curl motion isolated at the wrist. | 10 Reps per arm |
| Neutral Backward Flare (Neutral Axis Extension) | Extensor Carpi Radialis, Extensor Carpi Ulnaris | Maintain neutral grip, palms facing thighs. From neutral, push knuckles backward just past the forearm line, feeling tension on top of the forearm. | 10 Reps per arm |
| 360° Dumbbell Rotation (Pre Finisher) | Full Forearm Activation (Flexors, Extensors, Pronators, Supinators) | Hold dumbbells in front of thighs, palms neutral. Slowly rotate wrists in a circular motion clockwise for 30 seconds, then counterclockwise for 30 seconds. Keep constant tension and full control through each rotation. | 30 sec each direction |
| Static Squeeze Hold (Finisher) | Full Forearm (Flexors, Extensors, Stabilizers) | Hold both dumbbells in front of thighs and squeeze handles as hard as possible. Maintain neutral wrist alignment. | 30 Second Hold after final round |
| Farmer’s Carry (Optional Finisher) | Grip, Traps, Core | Hold both dumbbells and walk 30–50 feet. Upright posture, squeeze handles and tighten core. | 2 sets, 30–50 ft |