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Exercise guide
Bilateral Dumbbell Wrist Curl
A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.
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 holding a dumbbell in each hand, forearms resting on your thighs, palms up.
- Let both dumbbells roll down to your fingertips.
- Curl both dumbbells up by flexing your wrists.
- Squeeze at the top, then lower under control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your forearms pinned to your thighs throughout -- only the wrists move.
- Use a lighter load per hand than you would single-arm, since both sides work simultaneously.