If you’re looking for something quick , I’d honestly keep it kind of simple. I usually do my forearms at the end of my workout , not making them this totally separate thing like some people do.
A few dumbbell moves that work well for me:
Dumbbell wrist curls: 2–3 sets of 12–15 reps
Reverse wrist curls: Really good for hitting the other side of the forearm
Farmer’s carries: Just grab a pair of heavier dumbbells and walk for 30–60 seconds
Dumbbell hammer curls: These also drag in the forearms and they feel awesome for grip Dumbbell holds: Hold heavy dumbbells at your sides for as long as you can , with clean form
If I’m kinda rushed , I’ll do wrist curls plus reverse wrist curls plus farmer’s carries and call it done. Like, maybe 10 minutes
The big thing is starting with a weight you can manage. I used to load up too much for forearm work and I ended up depending on my wrists, instead of actually working the muscles. Slow, controlled reps and then stepping the weight up gradually have worked way better for me.