Strength Training · Bodybuilding
Dumbbell Wrist Curl
The dumbbell wrist curl trains the forearm muscles that bend your wrists. You lift the weights palm-up with your forearms supported, keeping the movement at your wrists.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit on a bench holding a dumbbell in each hand.
- Rest your forearms on your thighs, palms facing up, with your wrists just beyond your knees.
- Lower the dumbbells by bending your wrists toward the floor.
- Curl the dumbbells upward by bending your wrists toward your forearms.
- Return the dumbbells to the lowered position.
Form cues
- Keep your shoulders relaxed.
- Keep a closed grip.
- Pause briefly at the top.
Common mistakes
- Lifting your forearmsReduce the weight until you can keep your elbows and forearms planted throughout the rep.
- Bouncing out of the bottomTake about two seconds to lower the weights before smoothly reversing direction.
- Bending your wrists sidewaysKeep your middle knuckles aligned with your forearms as you curl.
Safety
Excessive weight or forcing the bottom position can irritate your wrists and forearm tendons. Fatigue can also cause you to drop a dumbbell.
- Begin with light weights before increasing the load gradually.
- Use only a comfortable, pain-free range of motion.
- End the set before your grip starts slipping.
If you have ongoing wrist or elbow pain, get advice from a physiotherapist or doctor before adding resistance.
Muscles worked
Primary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min