TETSU

Dumbbell Forearms Workout

A focused forearms session using only dumbbell equipment: 6 exercises, about 14 to 19 working sets, covering forearms. Sets and rest follow each movement’s role: the opening movement gets 4 sets of 8–10 with 90 seconds of rest, and isolation work 2–3 sets of 12–20 with 45–60 seconds. Add weight or reps week to week.

The session

Exercises in order

Dumbbell Finger Curls4 sets of 8–10 · 90 s restDumbbell Lying Pronation2–3 sets of 12–20 · 45–60 s restDumbbell Lying Supination2–3 sets of 12–20 · 45–60 s restDumbbell One Arm Wrist Curl2–3 sets of 12–20 · 45–60 s restDumbbell Reverse Wrist Curl2–3 sets of 12–20 · 45–60 s restDumbbell Seated One Arm Rotate2–3 sets of 12–20 · 45–60 s rest
Answers

Common questions

How long does this dumbbell forearms workout take?

About 25 to 45 minutes: 6 exercises and roughly 14 to 19 working sets, with rest matched to each movement (90 seconds on the opening movement, and 45 to 60 seconds on isolation work), 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

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