How To Do Wrist Curls (Dumbbell)

Wrist Curl Exercise

Wrist curls are an isolation exercise used to primarily strengthen and build the muscles in the forearm.

This exercise can be performed with dumbbells or a barbell and is usually placed near the end of a workout.

By building strength in this muscle group, you will increase your strength development for other lifts as well as you will be able to hold a heavier bar or set of dumbbells better.

Wrist Curls How To

  • Place two dumbbells on the floor in front of a flat bench.
  • Sit on the side edge of the flat bench, both feet planted on the floor, and then grab the pair of dumbbells and rest your forearms against your thighs.  Allow the wrists to extend past the thighs while your palms are facing up.
  • Curl the wrists upwards, hold and squeeze.
  • Return back to original position and repeat.

Form and Technique

Be sure to avoid using a weight that is too heavy.  Keep the movement slow and controlled and ensure you keep the forearms stationary throughout the movement.

Variations:   Cable Wrist Curl, Barbell Wrist Curl

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Wrist Curls