15 Minutes Advanced Forearms Workout with Dumbbell
A 15 minutes muscle building workout targeting your forearms using dumbbell equipment. 3 exercises, 10 total sets, designed for advanced lifters.
15 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~175
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Rest your forearms on your thighs or a bench with wrists hanging over the edge.
- Hold the bar with an underhand grip.
- Let the bar roll down to your fingertips, then curl it back up.
Sit with your forearm resting on a bench, holding a dumbbell with a neutral grip.
Form cues
- Sit with your forearm resting on a bench, holding a dumbbell with a neutral grip.
- The dumbbell should be vertical with one end hanging off the bench side.
- Flex your wrist upward (radial deviation) as high as possible.
Finish strong — take the last set close to failure.
Form cues
- Sit with your forearm resting on your thigh, palm up, holding a dumbbell.
- Open your fingers and let the dumbbell roll down to your fingertips.
- Curl your fingers closed, rolling the dumbbell back into your palm.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Forearms Training Tips
- *Farmer carries are the single best forearm builder — heavy, simple, effective.
- *Grip training 2-3 times per week compounds rapidly — most lifters see big gains in 8 weeks.
- *Dead hangs for time build crushing grip and decompress the spine.
Get this forearms workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.