Seated Dumbbell Wrist Curl

ForearmsDumbbells, Bench

An isolation exercise using dumbbells to strengthen the forearm flexors. Done seated on a bench, it builds grip strength and forearm size.

How to do it

1Sit on a bench, hold dumbbells with an underhand grip, and rest your forearms on your thighs with your wrists hanging over your knees.

2Keep your back straight and lock your forearms firmly in place.

3Exhale and curl the dumbbells upward, moving only at the wrists.

4Hold the contraction at the top for a second, squeezing your forearms.

5Inhale and lower the dumbbells back down under control.

Common mistakes

Lifting your forearms off your thighs, which shifts the work to your shoulders and biceps.

Using too much weight, leading to jerky movements and wrist strain.

Letting go of your grip completely at the bottom, losing control of the dumbbell.

Breathing

Exhale as you curl the dumbbells up; inhale as you lower them.

Make it harder or easier

To scale down, use lighter weights; to scale up, let the dumbbells roll down to your fingertips at the bottom before curling them back up.

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.