Dumbbell Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Dumbbells
• Flat Bench

Technique

1. Sit on a bench holding a dumbbell in each hand, palms up.
2. Rest your forearms on your thighs so the wrists hang just past the knees.
3. Let the dumbbells roll down toward the fingertips, then close the hands.
4. Curl the wrists up as high as you can, then lower slowly.

Cues

• Only the wrists move; the forearms stay on the thighs.
• Use a slow, full range.

Common mistakes

• Lifting the forearms off the thighs.
• Bouncing the weight with short, fast reps.
• Going too heavy and losing grip at the fingertips.

Variations

• Dumbbell Reverse Wrist Curl
• One-Arm Seated Neutral Dumbbell Wrist Curl
• Neutral-Grip Dumbbell Wrist Curl

Alternatives

• Cable Wrist Curl