How do I build forearms using dumbbells?

[F16]

Alright lads and gals. I?m new to body building. I?ve only been using dumbbells for two months and my biceps are coming along nicely but I can?t seem to build my forearms.

I don?t use the gym and at the moment I just use dumbbells. Is there anything I can do with them specifically to build the forearms?

Any exercise suggestions etc would be great.

[tom10]

Alright lads and gals. I?m new to body building. I?ve only been using dumbbells for two months and my biceps are coming along nicely but I can?t seem to build my forearms.

I don?t use the gym and at the moment I just use dumbbells. Is there anything I can do with them specifically to build the forearms?

Any exercise suggestions etc would be great.

1. Get a gym membership
2. Learn how to deadlift properly
3. Deadlift a lot of weight

Add them all together = big forearms.

[emac_fenian]

How heavy of dumbbells do you have? Just pick up as heavy of a set as you can grip and walk around with them for like a minute. If you can't carry them that long, get a lighter set. If it's easy for you, get a heavier set.

It's called a farmer's walk. I've seen it recommended in other threads (since this same thread is done just about every day), and tried it the other day and it was pretty effective. Give it a try.

[F16]

1. Get a gym membership
2. Learn how to deadlift properly
3. Deadlift a lot of weight

Add them all together = big forearms.

Thanks for the deadlifting suggestion. I didn?t even know that was a good exercise for the forearms. I?m totally new to this game.

Gym membership isn?t a good option for me at the moment. Is there nothing I can do with the humble dumbbell?

[F16]

How heavy of dumbbells do you have? Just pick up as heavy of a set as you can grip and walk around with them for like a minute. If you can't carry them that long, get a lighter set. If it's easy for you, get a heavier set.

It's called a farmer's walk. I've seen it recommended in other threads (since this same thread is done just about every day), and tried it the other day and it was pretty effective. Give it a try.

That sounds like a good option. I will need to buy a new set though as the biggest weight in my current set is 4.5 kg (stop s******ing in the back).

[tom10]

That sounds like a good option. I will need to buy a new set though as the biggest weight in my current set is 4.5 kg (stop s******ing in the back).

You're gonna need some heavy **** for a farmers walk. The way weights run these days, its probably cheaper to just join a gym and infinitely more valuble.

[Edge118]

Alright lads and gals. I?m new to body building. I?ve only been using dumbbells for two months and my biceps are coming along nicely but I can?t seem to build my forearms.

I don?t use the gym and at the moment I just use dumbbells. Is there anything I can do with them specifically to build the forearms?

Any exercise suggestions etc would be great.

Try reverse dumbbell curls if you haven't already

[F16]

Try reverse dumbbell curls if you haven't already

Will give that a try too. How many a day do you think?

[RoccoTanno123]

Reverse curls, hammer curls, zottman curls (these last three are mainly bicep movements that involve the forearms more than most curls), reg. and reverse wrist curls, farmers walks, static holds, etc.

I'd say work your forearms 2x a week if they are lagging.

[F16]

Thanks everyone. Will give these a try.