The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion.
But don’t underestimate its simplicity.
Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability.
According to the study, a 12-week periodized forearm training program can enhance wrist and forearm strength and bat-end velocity in baseball players.
Forearms, unlike other muscle groups, are notoriously resistant to growth. This is partly because of their high endurance and daily use. To see a noticeable difference in forearm strength and size, you might need to bump up the training frequency compared to other muscle groups.
How To Do Seated Dumbbell Wrist Curl
- Place a flat bench horizontally in front of you. Kneel or stand beside the bench.
- Grasp the dumbbell with a supinated grip (palm facing up).
- Rest your forearms on the bench. Your wrists should extend slightly over the edge of the bench.
- Inhale and slowly raise the dumbbells by extending your wrists upwards as far as possible.
- Hold at top contraction and then slowly lower the dumbbells back to the starting position.
- Perform 10–15 repetitions and 3–4 sets.
Tips And Form
- Keep your elbows glued to your thighs throughout the exercise. Don’t use any swinging or jerking motions to lift the weight.
- Focus on bending your wrists only. Don’t use any elbow or shoulder movement to lift the weight.
- Avoid lifting weights that are too heavy, as this can lead to poor form and increase the risk of injury.
- To increase the difficulty of the exercise, use a thick bar or add fat grips to your barbell. This variation challenges your grip strength and activates more forearm muscle fibers.
- Try not to open the fingers at the bottom of the movement. Just move the wrist.
- After completing your full range of motion reps, add a few partial reps at the end of each set.
- While dumbbells allow some variation, a neutral grip (thumbs facing forward) wrist curl.
- You can also perform this exercise seated with your forearms resting on your thighs instead of a bench or try a single-arm dumbbell wrist curl.
- If dumbbells hurt your wrist, try barbell wrist curls instead. The barbell allows for a more fixed hand position, potentially reducing stress on the wrists.
- Stretch your forearms after the exercise to maintain flexibility and reduce muscle tightness.
Video illustration of Single-Arm Dumbbell Wrist Curl
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.