TETSUDumbbell Forearms Exercises
15 dumbbell exercises for the forearms, hitting forearms. Each one links to a full form guide with an animated demonstration.
All dumbbell forearms exercises
Dumbbell Finger CurlsforearmsDumbbell Lying PronationforearmsDumbbell Lying Pronation On FloorforearmsDumbbell Lying SupinationforearmsDumbbell Lying Supination On FloorforearmsDumbbell One Arm Reverse Wrist CurlforearmsDumbbell One Arm Seated Neutral Wrist CurlforearmsDumbbell One Arm Wrist CurlforearmsDumbbell Over Bench One Arm Reverse Wrist CurlforearmsDumbbell Over Bench One Arm Wrist CurlforearmsDumbbell Over Bench Reverse Wrist CurlforearmsDumbbell Over Bench Wrist CurlforearmsDumbbell Reverse Wrist CurlforearmsDumbbell Seated One Arm RotateforearmsDumbbell Seated Palms Up Wrist Curlforearms
Common questions
What are the best dumbbell exercises for forearms?
The strongest picks here are the Dumbbell Finger Curls (forearms), Dumbbell Lying Pronation (forearms) and Dumbbell Lying Supination (forearms) — each has a full step-by-step guide with an animated demonstration.
Can I train forearms with only dumbbell equipment?
These 15 movements are a solid foundation covering forearms. For complete forearms coverage, pair them with exercises from other equipment — see the muscle hub for the full list.
Track it in Tetsu
Track your forearms training in Tetsu — per-exercise history, PRs and AI-planned weeks. Free to start.