Dumbbell Wrist Curl
Lifts two dumbbells with an underhand grip on thighs.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Wrist curl · Seated
- Tracks
- Weight & Reps
Works
Forearms
How to do it
- Sit on a bench with your forearms resting on your thighs.
- Hold a dumbbell in each hand using an underhand grip.
- Let your wrists hang just past your knees with palms facing up.
- Curl the weights upward by flexing your wrists only.
- Pause briefly at the top of the movement.
- Lower the dumbbells slowly until your fingers fully extend.
Common mistakes
- Using momentum to swing the weights up.
- Moving the elbows or shoulders instead of just the wrists.
- Rushing the lowering phase and skipping the stretch.
Safety
Keep a firm hold when the dumbbell rolls to your fingertips so it cannot slip.
Tips
- Keep your forearms glued to your legs throughout the set.
- Focus on squeezing the flexors at the top contraction.
- Allow the weight to roll down to your fingertips for a full stretch.
Details
- Base movement
- Wrist curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Forearms supported
