Wrist Curls (Dumbbell)

Muscles Worked

Primary

Forearms

Quick Cues

1

Forearms on the bench

2

Curl wrists upward

3

Squeeze at the top

4

Lower with control

Equipment Needed

Dumbbells

Common Mistakes

Lifting the forearms off the support

Using momentum to curl

Not controlling the eccentric phase

Pro Tips

Use a pronated grip and let the dumbbell roll to your fingertips

Keep your forearms on your thighs or a bench for support

Use a full range of motion for best forearm development

Your Progress

Variations

Barbell Wrist Curls

Cable Wrist Curls

Wrist Roller