How to do wrist curls with dumbbells. Allow the dumbbell to rest on your palms, and avoid .

How to do wrist curls with dumbbells Seated wrist curls, on your lap (or a bench or table) This type combines the wrist and finger curl. e. Keep your core tight and let your arms hang naturally in front of you. These movements require minimal equipment and can be done at home or the gym, making them a convenient addition to any workout routine. Step-by-step exercise guide, video, and form tips. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Jan 8, 2022 · Learn how to do the behind the back wrist curl for your forearms with perfect form using barbells, cables, and even dumbbells. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. Allow the dumbbell to rest on your palms, and avoid Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. This comprehensive guide will delve deep into the art of dumbbell curls, providing you with the knowledge and tools you need to execute them perfectly. Repeat steps 3-4 for as many repetitions as are The dumbbell wrist curl is an exercise used to target the muscles of the forearms. They include wrist curls, wrist rotations, hammer curls, etc. Jan 13, 2024 · This is how to do a dumbbell wrist curl to grow the forearms and improve grip. Despite its apparent simplicity, executing a dumbbell curl with proper form is paramount to maximizing its benefits and, more importantly, preventing injuries. This variant allows you to get the most tension on the forearms in the lengthened position, making it one of the best May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Jul 28, 2010 · In this free video exercise lesson, you'll learn how to do a wrist curl routine with free weights. Jun 21, 2025 · This is especially true for exercises like the dumbbell curl, where even minor deviations in form can significantly alter its effectiveness and potentially lead to strains or other issues. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Reverse the motion by closing your grip and bending your wrist upwards. Keeping your hands supinated, flex at the elbow and curl the dumbbell up. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. wrist motion alone), curl the weight upward, exhaling throughout the movement. So how do you do a waiter curl? Hold a single dumbbell with both palms under the plate. Commentary See full list on verywellfit. Increase wrist strength with dumbbell reverse wrist curls. Sep 16, 2024 · Learn how to prevent wrist pain during your next arm day and avoid discomfort while doing bicep curl exercises. However, many individuals are unaware of how to do this exercise or when to implement it. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. The wrist flexors also act as stabilizers to help control the movement of the weight. Jan 5, 2025 · Quick notes The dumbbell drag curl is a compound exercise that primarily targets the biceps brachii, the primary muscle responsible for elbow flexion. Dumbbell hammer wrist curls involve a rather isolated Oct 12, 2022 · The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. Minimize your risk of forearm pain. palm up) and rest your forearm on either the bench or your knee. According to the study, a 12-week periodized forearm training Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Do not swing the dumbbells or use momentum to lift the weights. How to Do Dumbbell Wrist Curls Grab a dumbbell with an underhand grip and rest your forearm against your thigh, or alternatively against a bench. Start with lighter weights and increase the weight as you get stronger. Some people like these better than the type I described above. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. According to the study, a 12-week periodized forearm training Jan 13, 2024 · This is how to do a dumbbell wrist curl to grow the forearms and improve grip. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Follow our step-by-step instructions and tips. Wrist Curls (With or Without Weights) This is a classic for a reason—it directly targets your wrist flexors and improves control. Oct 24, 2023 · In this article, I’ve shared as many as six dumbbell wrist curls that will help you train your lower arms from different angles and make the entire arm firm and aesthetic. Add these wrist curl variations to your workout routine to reap the benefits. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. com HOW TO DO THE WRIST CURL: Stand tall, gripping a dumbbell or barbell with palms up and your knuckles facing the floor. Apr 23, 2025 · From this hand position, the lifter contracts their forearm muscles and pulls their hands towards their wrists - curling the dumbbell upwards until the palms are approximately parallel with the wrists. So after the step-by-step tutorial, we’ll get straight into the training tips so that you can get a better workout right away. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. Jun 20, 2025 · 2. Improve your forearm strength and balance with proper form, set and rep guide and tips. Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable May 12, 2024 · Learn how to do bicep curls with proper form and try bicep curls variations using different grips. 3. Learn how to do this exercise, the muscles worked, and the main benefits. For more information, and to get started using this weight lifting exercise yourself, watch this handy Dumbbell Wrist Curl Overview This exercise focuses on your wrist and forearm strength. The dumbbell wrist curl is an isolation exercise that primarily works the flexor muscles in your forearms, namely the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. Jun 3, 2025 · An often forgotten exercise to help develop the biceps is the waiter curl. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Master the dumbbell reverse curl with our 2025 guide. D: The biceps curl is an exercise you can do with dumbbells to build strength in your upper arm. Aug 9, 2022 · Add short, targeted forearm work after your main session to unlock bigger numbers and better-looking arms. Using a bench allows you to focus more on the movement by providing extra stability. Dumbbell Standing Wrist Curl Renaissance Periodization 3. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. You can do it with a barbell or with dumbbells. 1. Barbell wrist curls, though considered a foundational forearm exercise, often find themselves overshadowed by other alternatives. The drag curl places less stress on the wrist compared to traditional Read our wrist circles guide. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls Superb exercise for bigger forearms!!Learn how to increase the size of your forearms by watching this instructional video of the exercise – Wrist Curl with D The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. Once your elbow is fully flexed, twist at the wrist, going from a supinated to a pronated position. How to do it: Start From Scratch: Phase 2 Beginner Workout Plan For Strength And Progress! Jan 8, 2022 · Here’s how to do palm up barbell wrist curls over a bench: Place a barbell along the longest side of the weight bench. If you're now onboard with forearm training but unsure what to do, you've come to the right place! I'm about to go over the 7 best dumbbell forearm exercises to build muscle, in addition to training tips, and the benefits of forearm training. However, their impact on forearm strength and stability remains unquestionable. Lower your hand towards the floor, and let the dumbbell roll out in your fingers. 4. Nov 21, 2025 · Edward R. You wll primarily be using your brachioradialis, which extends from your elbow to the middle of your forearm. Related post: dumbbell exercises for forearms Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Jun 21, 2025 · Moreover, dumbbells allow for a greater range of motion and natural wrist rotation, which can be more comfortable and effective for many individuals compared to fixed-bar exercises. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Nicole L. It’s a staple used in most exercise training programs. It’s one of the best ways to build grip strength, forearm endurance, Dumbbell forearm exercises like Reverse Wrist Curls, Farmer’s Walks, Hammer Curls, Wrist Extensions, and Wrist Curls target key muscles for strength and size. Using your wrist alone (i. One of the most essential forearm and wrist strengthening exercises is the well-known dumbbell hammer wrist curl. Apr 24, 2025 · Learn how to do wrist curls with dumbbells effectively for stronger wrists. 82M subscribers Subscribe. This variant allows you to get the most tension on the forearms in the lengthened position, making it one of the best Aug 11, 2024 · Enhance your forearm strength with the Dumbbell Reverse Wrist Curl. Here’s a breakdown of the muscles worked during dumbbell curls: The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. This exercise targets wrist and forearm muscles that help strengthen the wrist. Kneel on the floor next to the bench. Jan 26, 2022 · How To Do Zottman Curls Correctly (Avoid These Mistakes!) Stand with dumbbells in each hand, arms by your sides and a supinated grip. Do not lock your elbows at the top of the movement. Once the wrists are parallel with the palms, the repetition is considered complete. Learn proper form and tips! May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Place your forearms on the bench and allow your hands to hang off the edge. In this guide, we’ll look at how to do barbell wrist Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Jan 8, 2022 · The single dumbbell wrist curl is one of the most effective forearm exercises that you can do because it ensures that each arm receives equal work. Learn about dumbbell exercises, wrist curls, and strength training in this video. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Sit on a flat bench, and lean forward. How to Dumbbell Wrist Curl Starting Position 1. Either sit into a partial squat and rest the forearms on the thighs, or kneel and support the forearms on a bench, keeping the hands slightly below the elbows. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. 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. But don’t underestimate its simplicity. Work out the muscles in your wrist with dumbbell wrist curls. Discover the proper form, the mistakes to avoid, and the many benefits. Follow our simple guide for perfect form and results. From this position, keep your elbows locked to your sides and curl the weight up by flexing your wrists. Support your forearm on your lap (or kneel behind a bench, or use any convenient flat surface like the top of a reverse hyper machine). With weight lifting, as with any physical fitness system, a basic mastery of proper technique is essential for both maximizing the effectiveness of your workouts and avoiding accidental injury. Make sure to keep your back straight and your shoulders relaxed throughout the exercise. Slowly lower the barbell towards the ground by bending your wrists. Plus, discover the 4 mistakes to avoid for the best results. Aug 1, 2023 · Dumbbell wrist curls rank among the most effective exercises for targeting and strengthening your forearm flexors. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. It’s the muscle that flexes your forearm. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Grasp a dumbbell with an underhand grip (i. This makes it even more portable than normal reverse wrist curls since all you need is a cable machine! Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. This underutilized forearm drill has countless benefits to offer. Mar 13, 2025 · Why Do It: The single-arm dumbbell hammer curl allows you to line up the working arm with resistance, increasing tension in the arms and reducing the risk of injury to the elbow and shoulder. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Hold the bar with a palms-up grip. Descend until you feel a deep yet comfortable forearm How to Dumbbell Wrist Curl Starting Position 1. Also, see the amazing benefits and alternatives that are on offer. Laskowski, M. Specifically, the biceps curl works the muscles in the front of the upper arm. You wll also be working out the extrinsic muscles, which reach from the middle of your […] Dumbbell Curl Muscles Worked The dumbbell curl primarily targets the biceps muscles, with the brachialis and brachioradialis muscles acting as synergists. 2. May 10, 2022 · Do this exercise exactly as you would regular reverse wrist curls, but holding onto each end of a resistance band instead of using a barbell or dumbbell. Learn about different types of curls in this dumbbell workout video. Target Brachioradialis, Extensor Carpi Radialis Longus, and more. Unlike traditional curls, where the weight moves in a straight path, the drag curl incorporates a unique dragging motion that emphasizes the peak contraction of the biceps. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Since the biceps are many people’s favorite muscle group to train, and it can be easy to fall into a common arm workout routine, you’ll want to check out this great exercise. Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. Descend until you feel a deep yet comfortable forearm Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. Oct 31, 2024 · The dumbbell wrist curl is a simple yet effective exercise that targets the muscles responsible for wrist flexion and extension.