Intense 5-Minute Dumbbell Forearm Workout | Build Bigger Forearms NOW!

By
Mike Kenler
November 10, 2020

Intense 5-Minute Dumbbell Forearm Workout

What’s up Aliens! Today, we are going through an intense workout that will help you build those classic Popeye forearms. 

This workout can be completed once as a finisher or multiple times for a killer forearm workout. Let’s get them gains together Aliens!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: Dumbbells

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight and/or take fewer breaks.

1. Finger Wrist Curls 

Setup: 

a) Grab a pair of dumbbells with your palms facing away from you. Be sure to hold the weights with your fingers for this exercise. 

b) Assume a sturdy standing position and tuck your elbows into your sides. 

Action:

a) Contract your forearms to curl the dumbbells up with your wrists. 

b) Squeeze your forearms hard and return the dumbbells to the starting position.

c) Repeat!

2. Fronted Rear Rotations

Setup: 

a) Grab a pair of dumbbells with your palms facing each other. Hold the very top end of the shafts.

b) Assume a sturdy standing position and keep your arms by your sides.

Action:

a) Contract your forearms to flex your wrists downward and bring the back end of the dumbbell upwards.

b) Squeeze your forearms hard and return the dumbbells to the starting position.

c) Repeat!

3. Speed 180 Side Rotations

Setup: 

a) Grab a pair of dumbbells with your palms facing behind you. 

b) Assume a sturdy standing position and keep the dumbbells slightly away from your sides.

Action:

a) Contract your forearms to quickly rotate the dumbbells 180 degrees until your palms are facing forwards. 

b) Return the dumbbells to the starting position.

c) Repeat!

4. Side Reverse Wrist Curls

Setup: 

a) Grab a pair of dumbbells with your palms pointing towards the middle of your body. 

b) Assume a sturdy standing position and keep the dumbbells slightly away from your body. 

Action:

a) Contract your forearms to flex your wrists and curl the dumbbells up.

b) Squeeze your forearms hard and return to the starting position.

c) Repeat!

 

5. Reared Front Rotations

Setup: 

a) Grab a pair of dumbbells with your palms facing towards each other. Hold the very bottom end of the shafts.

b) Assume a sturdy standing position and keep your arms by your sides.

Action:

a) Contract your forearms to flex your wrists up and bring the front end of the dumbbells upwards. 

b) Squeeze your forearms hard and return the dumbbells to the starting position.

c) Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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