THE BEST DUMBBELLONLY FOREARM WORKOUT

There are a number of rules you have to follow when training muscles like the pecs, biceps, and thighs : Use a full range of motion, hold at the top, use strict form, etc. Thankfully forearms are a bit simpler—just squeeze.

HOW IT WORKS 

Gripping heavy weights and holding on is pretty much all it takes to make your forearms blow up. Just picture a construction worker, strongman competitor, or heavy deadlifter—they all sport impressive forearms even if they don’t spend much or any time training them directly. That’s the main goal with this workout. Handle as heavy weights as possible for as long as you can before letting them drop (and hopefully not on your toes). The farmer’s
walk may sound easy but it’s one of the most exhausting exercises you can perform, and not just for the forearms, but every part of you. You’ll also focus on lowering various
curls slowly, controlling the negative portion of the rep. This induces the greatest muscle damage and soreness, and results in forearms like bowling pins.

DIRECTIONS 

Perform exercises 3A and 3B as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Perform the remaining exercises as straight sets, completing all sets for one mov e before going on to the next.  

1 FARMER’S WALK

SETS: 3 REPS: WALK 40–50 YARDS REST: 120 SEC.

Pick up the heaviest dumbbells you can handle and walk with your chest out, standing tall with arms at your sides. Go 40–50 yards—you can walk in a figure-eight pattern if you don’t have the space. At the end of the distance, stop and continue to hold the weights for as long as possible.  

2 HAMMER CHEAT CURL

SETS: 3 REPS: 8 REST: 60 SEC.

Grasp a dumbbell in each hand and cheat the weights, as if doing a clean, to the top position of a curl. Use momentum from your hips to get the weights up. Slowly lower the weights back down for five counts  

3A WRIST CURL

SETS: 3 REPS: 15 REST: 0 SEC.

Hold a dumbbell in each hand and sit on a bench, box, or chair. Rest your forearms on your thighs and allow your wrists to bend back over your knees so the weights hang down. Curl the dumbbells up by just flexing your wrists.  

3B REVERSE WRIST CURL

SETS: 3 REPS: 15 REST: 90 SEC.

Perform the opposite motion of the wrist curl. Palms face down and extend your wrists to raise the back of your hands closer to your forearms.  

4 GRIP CRUSH

SETS: 3 REPS: AS MANY AS POSSIBLE REST: 120 SEC.

Sit on a bench, box, or chair with a dumbbell in your left. Extend your arm toward the floor and brace the back of it against the inside of your left thigh. Allow your hand to open and the dumbbell to roll to your fingertips. Now close your hand and perform a wrist curl, squeezing the weight as hard as possible. Choose a weight you could perform 8–12 normal biceps curls with.