Intense 5-Minute Dumbbell Forearm Workout
What’s up Aliens! Today, we are going through an intense workout that will teach you how to build those big 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: A pair of 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!
Looking For More Dumbbell Workouts?
Join the Invasion!
This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!
