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Dumbbell Wrist Curl
PullIsolationDumbbellsIntermediate
Muscles worked
Front
Forearms
Instructions
- 1Sit on a flat bench with a dumbbell in your right hand.
- 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 3Lean forward and place your right forearm on top of your upper right thigh with your palm down. Tip: Make sure that the back of the wrist lies on top of your knees. This will be your starting position.
- 4Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell. Inhale as you perform this movement.
- 5Now curl the dumbbell as high as possible as you contract the forearms and as you exhale. Keep the contraction for a second before you lower again. Tip: The only movement should happen at the wrist.
- 6Perform for the recommended amount of repetitions, switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Wrist Curl
The dumbbell wrist curl targets the flexor muscles on the underside of the forearm in a precise wrist isolation movement. Seated with the forearm resting on the thigh, you curl the wrist upward, a simple but effective exercise for building forearm strength and size.
check_circleBenefits
- check_circlePrecise isolation of the forearm flexors
- check_circleBuilds grip strength and forearm size
- check_circleSimple exercise doable with minimal equipment
lightbulbExecution tips
- lightbulbKeep the forearm firmly stable on the thigh
- lightbulbLet the wrist drop fully before curling back up
- lightbulbUse a light load; the movement has a small range
warningCommon mistakes
- warningForearm moving during the movement
- warningToo much load that limits the full range
- warningToo fast a tempo that neglects the contraction
helpFrequently asked questions
Should I work both directions of the wrist?expand_more
Yes, the curl and reverse curl target different forearm muscle groups, for balanced development.
How many reps should I aim for?expand_more
Forearms respond well to high volume, between 15 and 20 reps per set.
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