Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Dumbbell Wrist Curl
The Dumbbell Wrist Curl targets the forearm flexors by bending the wrist upward under controlled resistance. It is a foundational forearm-builder for grip and lower-arm development.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
No
How to
How to do the Dumbbell Wrist Curl
- 01
Sit on a bench holding a dumbbell in each hand.
- 02
Rest your forearms on your thighs with palms facing up.
- 03
Allow your wrists to extend downward.
- 04
Curl the dumbbells upward by flexing your wrists.
- 05
Squeeze briefly at the top.
- 06
Lower the dumbbells slowly back to the starting position.
Performance tips
Cues that matter
- Move only at the wrists
- Keep your forearms supported and still
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Wrist Curl work?
The Dumbbell Wrist Curl primarily targets the Forearm Flexors. Supporting muscles include Forearms, Biceps.
Is the Dumbbell Wrist Curl a compound or isolation exercise?
The Dumbbell Wrist Curl is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Dumbbell Wrist Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Wrist Curl?
The Dumbbell Wrist Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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