[PLEASE HELP] Dumbbell exercises for forearms?

[BetterCallSaul]

I don't really have enough time to drive to my gym and train at the moment, so I would like to do my workout from home.

I'm pretty happy with my overall physique, however, my forearms and wrists are pretty skinny when compared to my upper arms, chest, and shoulders. They look like a branches sticking out of a snowman to be honest.

I only have 2 x 6kg dumbbells presently, so could you recommend some dumbbell forearm exercises and weekly rep, set plans?

I want beautiful forearms in time for my final uni year which starts in October. Is this achievable?

[msagrain]

It is impossible just to gain muscles in your forearms without it having a effect on your body physique but if you insist that you think isolation training of your forearms will work then I suggest you do palms down DB wrist curls over a bench if you have one.

[J.R]

Bicep curls with an over hand grip!!

[-MAKAVELLI-]

more hours watching ****

[ƒallenloki]

Bicep curls with an over hand grip!!

This plus wrist curls.

Not much you can do about puny wrists, but you can pack some mass onto your forearms.

[GOAT86]

Lift milkshake-glass with Steroids 100 times left hand. Repeat with other hand.

[Spray_resistant]

As stated already in this thread reverse BB bicep curls, wrist curls with the DBs, and hammer curls with the DBs.

[DUCK FACE]

Read this article



This guy knows all about it.. his post of forearms is on the 2nd post he is only 130pounds or something and has some of the sickest i have seen

[J.R]

Ok Spray, here's a question, Obviously various, Bicep/Tricep curls enhance the size of those muscles from front to back, but how do you increase the width of the muscles just above the elbow joint (as in inner arm to outer arm) ?

[ƒallenloki]

That's the brachiallus. Hammer curls and reverse grip EZ bar curls