Wrist Curl (Dumbbell)

How to do it

1. Sit on a bench with your feet flat and a dumbbell in each hand, palms up.
2. Rest your forearms on your thighs so your wrists hang just past your knees.
3. Let your hands drop toward the floor until you feel a stretch in your forearms.
4. Curl the dumbbells up by bending your wrists, and pause briefly at the top.
5. Lower slowly back to the stretch.

Key cues

• Palms up, forearms on thighs
• Wrists past the knees
• Only the wrists move
• Pause at the top
• Lower slowly

Common mistakes

• Lifting your forearms off your thighs
• Swinging with your torso instead of your wrists
• Dropping the weight quickly on the way down
• Cutting the range short at the bottom or top

Muscles worked

Primary

Forearms

Equipment

Dumbbells and bench.

Variations

• Wrist Curl (Barbell)

  Barbell · Forearms · Isolation

References

1. StrengthLog: Dumbbell Wrist Curl
2. StrengthLog: Barbell Wrist Curl