What Dumbbell Workouts Make Your Wrists & Forearms Stronger?

Strong forearms and wrists increase your wrist stability and grip, which is important for many sports including boxing, wrestling, football, rugby and climbing. In addition, a strong grip can make everyday activities easier such as lifting and carrying heavy loads, opening storage jars and gardening. Dumbbells are a simple but effective way to strengthen your forearms and wrists, as they are readily available and, if you exercise at home, can be stored discretely in a closet or under your bed when not in use.

  1. Safety Considerations

    • Before working out, especially with heavy weights, spend a few minutes warming up to minimize your risk of injury. Perform three to five minutes of cardio followed by dynamic stretches and mobility exercises for the muscles and joints you intend to target in your workout. As there is a danger of dropping your dumbbells when you get tired, make sure you wear proper footwear to protect your feet and work out with a spotter or training partner who can lend a hand if you are unable to complete a repetition safely on your own. Keep the weights light when you first perform these exercises and only increase the weight when you are confident you can maintain perfect technique.

    Farmer's Walk

    • The farmers walk strengthens your forearms and your grip and is a classic test of strength used in strongman competitions. To perform this exercise, grasp and pick up a pair of dumbbells and then take a walk around your training area. Walk for as long as you can and then, just before your grip gives out, place the weights back on the floor. If you don't have much space, perform this exercise by marching on the spot. If you are able to walk for more than 30 to 45 seconds, select heavier dumbbells.

    Dumbbell Hammer Curls

    • Hammer curls are so called because the movement closely replicates hitting a nail with a hammer. This exercise emphasizes your brachioradialis, the largest muscle in your forearm, and also involves your biceps. Stand with your feet hip-width apart with a dumbbell in each hand. Turn your hands so your palms are facing your legs. Tuck your elbows into your ribs and bend your arms without rotating your wrists. Raise the dumbbells to around shoulder height. Lower the weights and repeat. You can perform this exercise seated or standing and bending both elbows at once or using an alternating arm action. Perform 12 to 20 repetitions for best results.

    Dumbbell Wrist Curls

    • Dumbbell wrist curls target your wrist flexors, the muscles on the underside of your forearm. Sit on an exercise bench and, holding a dumbbell in one hand, lean forward and place your forearm on your thigh so your palm is turned upward and the back of your hand is clear of your knee. Extend your wrist and lower the dumbbell down toward the floor and then flex your wrist and curl the dumbbell back up. Keep your forearm flat on your thigh. Perform 12 to 20 repetitions and then change arms.

    Reverse Wrist Curls

    • This exercise targets your wrist extensors, which are the muscles on the tops of your forearms. These muscles are important for keeping your wrists straight, such as when hitting a backhand in tennis. Smaller than your wrist flexors, you won't need to use as much weight when working your wrist extensors. Sit on an exercise bench and, holding a dumbbell, lean forward and place your forearm on your thigh so your palm is turned downward and your hand is clear of your knee. Flex your wrist and lower the weight down toward the floor and then extend your wrist and raise it back up. Keep your forearm on your thigh. Perform 12 to 20 repetitions and then change hands.