3 Best Dumbbell Forearm Workout - Excercise & Video

Muscle forearm or in Indonesian is the wrist muscle is one type of muscle that is important for you to train. What is the use of the forearm muscle?

The forearm muscles will strengthen your grip. Your grip will be stronger when you lift objects. Muscle forearm is also useful especially when you are playing badminton. Playing badminton requires a strong forearm muscle to smash.

In addition, the forearm muscle is a muscle that is often trained by arm wrestling / arm wrestling players, because the strong forearm muscles, can help stronger hand push.

Well, if you want to strengthen the forearm muscle, the forearm muscle can be trained using only a pair of dumbbells. And of course, you can do these movements at home (home gym), so you are lazy to go to the gym, you can still train your muscles at home with just a dumbbell.

How to train forearm muscles with dumbbells? In this post I also included a short training video about forearm training. Okay, we just go straight in forearm muscle training. Here are the movements:

1. Arm Wrestling Wrist Curl

Arm wrestling wrist curl is done by one hand holding one dumbbell. Then move your palms together like when someone does arm wrestling (watch the video above). This movement can be faster to strengthen your hand's grip, plus making your forearm look more muscular.

2. Dumbbell Wrist Curl 

In the dumbbell wrist curl, your hands hold the dumbbell. Then position your palms facing out. Then dumbbell up and down using only the palm of your hand (watch the video), so that the focus of the muscles that move only the wrist. Bicep and tricep muscles should not be moved.

3. Palm Down Wrist Curl

The palm down wrist curl is the opposite of the dumbbell wrist curl. On the palm down, wrist curl position the palm of your hand facing inward. The movement is almost the same as the dumbbell wrist curl (please watch the video).

Now that's three ways to train your forearm muscles in a simple way, using only a pair of dumbbells. It's easy for you to practice, right?

Tips for training forearm: In exercising forearm muscles, do not use too much weight. Why? This can make your wrist injury-prone. If your wrist is injured, you will not be able to practice to the fullest.

Use the right burden for you. Do not use a load that is too light, because the load is too light to give a small effect on your muscle growth.

The example I used above uses a 5kg dumbbell. You can use a dumbbell load that suits your abilities. If you only have a light dumbbell at home, you can increase the intensity of your workout.