WellPath Fusion

Dumbbell Wrist Curl

A wrist curl lifts a light dumbbell by bending only the wrist, isolating the forearm muscles that bend the wrist and help your grip.

How it moves
Forearm on your thigh, palm upForearms working. A simplified figure, not a full form check.
Main muscle
Forearms
Also works
Mainly this one muscle
Equipment
Dumbbells
Level
Beginner
Where to start
2 to 3 sets of 12 to 20 reps
Written by WellPath FusionLast updated · Published

How do you do it?

  1. Rest your forearm. Sit and rest your forearm on your thigh or a bench, palm facing up, with your wrist just past the edge.
  2. Hold the dumbbell. Hold a light dumbbell in that hand.
  3. Lower. Let your wrist bend back slowly so the dumbbell lowers towards the floor.
  4. Curl. Bend your wrist to lift the dumbbell as high as you can, keeping your forearm still.
  5. Repeat and switch. Finish the set, then change hands.

What are the most common mistakes?

  • Moving the forearm. Only the wrist should move.
  • Too heavy. Small muscles need light weights and more reps.
  • Rushing. Move slowly through the full range.

How can you make it easier or harder?

Make it easier

Use a very light dumbbell or a water bottle.

Make it harder

Turn your palm to face down to train the muscles on the back of the forearm too.

Try next: Farmer's Carry

Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.

Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.

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