Dumbbell Wrist Curl

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

  1. Place a flat bench horizontally in front of you. Kneel or stand beside the bench.
  2. Grasp the dumbbell with a supinated grip (palm facing up).
  3. Rest your forearms on the bench. Your wrists should extend slightly over the edge of the bench.
  4. Inhale and slowly raise the dumbbells by extending your wrists upwards as far as possible.
  5. Hold at top contraction and then slowly lower the dumbbells back to the starting position.
  6. 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

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