Hello, FitGAG readers! Today, we’re taking part in a grueling training session to show you how to construct those massive Popeye forearms.

The workout can be done in one go as a final exercise or more than once to get a great forearm exercise. Let’s make gains!

Total Length: 5 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform this workout three times. Recover after each workout for three minutes and then do it again.

Intermediate

Complete this exercise four times. After each workout, rest for two minutes, and then repeat.

Advanced

Perform this workout four times. Recover after each workout for 1 minute and repeat.

5-Minutes Dumbbell Forearm Workout

To begin, locate the most comfortable position in an open space. Complete each of the exercises for 60 seconds. Then switch to the next one without stopping. If you need to take breaks, have one!

Every time you complete this exercise, make sure to complete more reps, increase the weight or make fewer stops.

#1 Finger Wrist Curls

Setup

• Get a pair of dumbbells and place your palms away from yours. Make sure you hold the weights using your fingers during this workout.
• Make sure you are in a stable standing position and fold your elbows towards your sides.

Instruction

1. Engage your forearms and lift the dumbbells upwards by bending your wrists.
2. Press your forearms with force and return the dumbbells to their starting position.
3. Repeat!

#2 Fronted Rear Rotations

Setup

• Take a pair of dumbbells and place your palms in front of each. Place your hands on the top of your shafts.
• Make sure you are in a stable standing position, keeping your arms at your sides.

Instruction

1. Engage your forearms to bend your wrists downwards and then bring the back of the dumbbell up.
2. Squeeze your forearms vigorously and return the dumbbells to their starting position.
3. Repeat!

#3 Speed 180 Side Rotations

Setup

• Take a pair of dumbbells, with your palms facing the side.
• Take a solid standing position, and keep the dumbbells away from your sides.

Instruction

1. Make sure your forearms are contracted to rotate your dumbbells 180 degrees until the palms are in front.
2. Restore the dumbbells to the position they were in before.
3. Repeat!

#4 Side Reverse Wrist Curls

Setup

• Take a pair of dumbbells, pointing your palms toward the center part of your body.
• Take a solid standing position, and keep the dumbbells away from your body.

Instruction

1. Make sure you contract your forearms to bend your wrists. Raise the dumbbells.
2. Press your forearms with force and return to your starting position.
3. Repeat!

#5 Reared Front Rotations

Setup

• Take a pair of dumbbells and place your palms toward each other. Keep the bottommost end of your shafts.
• Make sure you are in a stable standing position with your arms close to your sides.

Instruction

1. Engage your forearms to stretch your wrists upwards and lift the front of the dumbbells to the side.
2. Press your forearms with force and return the dumbbells back to their starting position.
3. Repeat!