TETSU

Dumbbell Forearms Workout

A focused forearms session using only dumbbell equipment: 6 exercises, about 18 working sets, covering forearms. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.

The session

Exercises in order

Dumbbell Finger Curls3 sets of 12–15Dumbbell Lying Pronation3 sets of 12–15Dumbbell Lying Supination3 sets of 12–15Dumbbell One Arm Wrist Curl3 sets of 12–15Dumbbell Reverse Wrist Curl3 sets of 12–15Dumbbell Seated One Arm Rotate3 sets of 12–15
Answers

Common questions

How long does this dumbbell forearms workout take?

About 44 to 64 minutes: 6 exercises and roughly 18 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.

Is a dumbbell-only forearms workout enough to build muscle?

Yes — growth comes from progressive overload, not the tool. These 6 movements cover forearms; keep adding weight or reps over time and the stimulus is complete.

How often should I do this forearms workout?

Once or twice a week works well, with at least two rest days between sessions for the forearms to recover and grow.

Track it in Tetsu

Start this exact forearms workout in Tetsu — it tracks every set, remembers your weights and builds the progression for you. Free to start.

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