fOREARM Groups

The forearm muscles are a group of muscles located between the elbow and wrist that are responsible for gripping, wrist movement, and forearm rotation. They include both the flexor muscles on the front of the forearm and the extensor muscles on the back, which work together to provide strength, control, and stability during everyday activities and weight training. The exercises below target one or both of these muscle groups using only dumbbells.

Exercise Menu

Dumbbell Wrist Curl

Primary muscle(s) targeted: Forearm Flexors (Flexi Carpi Group)

Secondary muscle(s) targeted: None

Compound/Isolation: Isolation

Set-up:

Kneel in front of a bench/elevated surface
Place forearms parallel on bench
Hold dumbbells with palms facing upward

Execution:

Extend the wrists slowly and inhale
Pause and avoid relaxation
Contract the forearm flexor muscles toward body

The palms-up dumbbell wrist curl targets the forearm flexors, or Flexi Carpi Groups, including the flexor carpi radialis, flexor Carpi ulnaris, and palmaris longus. These muscles are located along the top of the forearm when the palm is faced upward [5].

Full Detailed Breakdown

There are no other major secondary muscles that aid or facilitate this movement, as most of the work is done by the flexors of the forearm.

This is an isolation exercise that targets the forearms, only relying on movement from the wrist joint.

To set up, find a bench or other flat surface, and position your body in a kneeling position facing the bench. Grab the appropriate dumbbells and grip the weight from underneath. Place the forearms parallel on the bench, with the wrists hanging off the edge. Hold the dumbbells in a neutral or slightly contracted position [7].

To begin, allow the wrists to extend, stretching the forearm flexor muscles and inhaling throughout the movement. Avoid releasing or relaxing your grip and try to maintain the position of the forearms. Pause, then exhale while contracting the forearm flexor muscles, rolling your wrists towards your body and towards the initial position [10].

Dumbbell Reverse Wrist Curl

Primary muscle(s) targeted: Forearm Extensors (Extensor Carpi Group)

Secondary muscle(s) targeted: None

Compound/Isolation: Isolation

Set-up:

Kneel in front of a bench/elevated surface
Place forearms parallel on bench
Hold dumbbells with palms facing down and a neutral grip

Execution:

Contract the wrists slowly and inhale
Pause and avoid relaxation
Extend the wrists, raising dumbbells up

toward initial position

The primary muscles involved in the reverse wrist curls include the forearm extensors, or the Extensor Carpi group [2]. This is composed of key muscles such as the Extensor Carpi radialis and ulnaris [8] [9].

Full Detailed Breakdown

There are no other major secondary muscles that aid or facilitate this movement, as most of the work is done by the extensors of the forearm.

This is an isolation exercise that targets the forearms, only relying on movement from the wrist joint [2].

To set up, find a bench or other flat surface, and position your body in a kneeling position facing the bench. Grab the appropriate dumbbells and grip the weight from above. Place the forearms parallel on the bench, with the wrists hanging off the edge. Hold the dumbbells in a neutral position.

To begin, slowly allow the wrists to contract, stretching the forearm extensor muscles and inhaling throughout the movement. Avoid releasing or relaxing your grip and try to maintain the position of the forearms. Pause, then exhale while contracting the forearm extensor muscles, extending your wrists to raise the dumbbells towards the initial position [6].

Farmer's Walk/Carry

Primary muscle(s) targeted: Forearm Flexors & Extensors

Secondary muscle(s) targeted: Deltoids, Trapezius, Abdominal muscles, Gluteus Maximus, Quadriceps, Hamstrings, & Gastrocnemius

Compound/Isolation: Compound

Set-up:

Grab appropriate weight
Stand with feet shoulder width apart
Keep chest up

Execution:

Walk in a straight line
Engage abdominals and glutes
Remain stable and place weight on the ground when complete

The primary muscles involved in the farmer’s carry, aka the farmer’s walk, include the forearms, both the flexors and extensors, as well as the trapezius muscle.

Full Detailed Breakdown

Many secondary muscles help facilitate this movement, including the rectus abdominis, transverse abdominis, obliques, deltoids, gluteus maximus, quadriceps, hamstrings, calves, and rhomboids [3] [4].

This is a compound exercise, requiring movement at multiple joints and the simultaneous engagement of multiple major muscle groups.

To set up, grab an appropriate pair of dumbbells, preferably a heavier set that challenges you. Stand with feet shoulder width apart, dumbbells at your sides, and with your chest up.

To begin, engage your core and walk in a straight line, activating and squeezing the gluteus maximus throughout. Avoid swaying and remain stable. Walk for a set distance, depending on your personal conditioning level. Some professionals recommend starting with shorter distances and gradually increasing it, while others recommend stopping once your grip begins to fail. Complete the exercise by placing the dumbbells on the ground through a squat, to avoid strain on the back [1].

References

[1] Cavaliere, J. (n.d.-f). How to do the farmers carry | ATHLEAN-X. ATHLEAN-X. https://learn.athleanx.com/articles/how-to-do-the-farmers-carry

[2] Cavaliere, J. (n.d.-g). How to do wrist curls. ATHLEAN-X. https://learn.athleanx.com/articles/how-to-do-wrist-curls

[3] Ellestad, S. H., Holcomb, T. P., Swiergol, A. M., Holmstrup, M. E., & Dicus, J. R. (2024). The quantification of muscle activation during the loaded carry movement pattern. International Journal of Exercise Science, 17(1). https://doi.org/10.70252/NWUE9985

[4] Lindberg, S. (2024, June 4). Farmer's carry: Proper form, variations, and common mistakes. Verywell Fit. https://www.verywellfit.com/how-to-do-a-farmer-carry-techniques-benefits-variations-4796615#toc-safety-and-precautions

[5] Lung, B. E., & Siwiec, R. M. (2024, January 30). Anatomy, shoulder and upper limb, forearm flexor carpi ulnaris muscle. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526051/

[6] Parker, J. (n.d.-d). How to do palms-down dumbbell wrist curl. Fitbod. https://fitbod.me/exercises/palms-down-dumbbell-wrist-curl

[7] Parker, J. (n.d.-e). How to do palms-up dumbbell wrist curl. Fitbod. https://fitbod.me/exercises/palms-up-dumbbell-wrist-curl

[8] Sawyer, E., Sajjad, H., & Tadi, P. (2023, August 28). Anatomy, shoulder and upper limb, forearm extensor carpi ulnaris muscle. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539760/

[9] Walkowski, A. D., & Goldman, E. M. (2023, August 28). Anatomy, shoulder and upper limb, forearm extensor carpi radialis brevis muscle. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/sites/books/NBK539719/

[10] Wrist curl. (n.d.). Acefitness.org. https://www.acefitness.org/resources/everyone/exercise-library/30/wrist-curl-flexion/?srsltid=AfmBOooE7A4e1bVP3gdVwqKWnrR2PfIZwFOe4jeQXr0dz6WUEbCLLGRS