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Exercise guide
Dumbbell Wrist Curl
A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.
What this exercise works
- Muscles
- forearm flexors · brachioradialis
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench with the forearm resting on the thigh, palm up.
- Hold a dumbbell with the wrist hanging off the knee.
- Let the dumbbell roll down to the fingertips.
- Curl the dumbbell up by flexing the wrist.
- Lower under control. Complete reps per side.
Technique cues and common mistakes
- Move only at the wrist — keep the forearm still.
- Roll the dumbbell to the fingertips for full range.
- Train both arms with the same load and reps.