Dumbbell Wrist Curl

ForearmsDumbbell, Bench

An exercise targeting the wrist flexors to build forearm size and grip strength while isolated on a bench.

How to do it

1Sit on a bench and place your forearms on your thighs or the bench edge, holding dumbbells underhand.

2Lower your wrists, letting the dumbbells roll toward your fingertips.

3Curl the dumbbells upward using only your wrists.

4Pause briefly at the top of the movement for peak contraction.

5Slowly lower your hands back to the starting position.

Common mistakes

Lifting your forearms off the pad, recruiting your biceps and reducing focus.

Jerking the weight, putting unnecessary strain on the wrist joints.

Using too much weight, which cuts down range of motion and control.

Breathing

Exhale as you curl the dumbbell up, and inhale as you lower it.

Make it harder or easier

To make it easier, use a lighter weight without rolling the dumbbell down your fingers; to make it harder, pause at the top or increase the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.