# Dumbbell Wrist Curl

URL: https://heatsy.app/ex/dumbbell-wrist-curl

Also known as: Seated Dumbbell Wrist Curl, Dumbbell Flexor Curl, Dumbbell Palm Up Wrist Curl, Seated Dumbbell Palm Up Wrist Curl, DB Wrist Curl, Dumbbell Forearm 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](https://heatsy.app/ex/dumbbell-reverse-wrist-curl)
- [One-Arm Seated Neutral Dumbbell Wrist Curl](https://heatsy.app/ex/one-arm-seated-neutral-dumbbell-wrist-curl)
- [Neutral-Grip Dumbbell Wrist Curl](https://heatsy.app/ex/seated-neutral-dumbbell-wrist-curl)

## Alternatives

- [Cable Wrist Curl](https://heatsy.app/ex/cable-wrist-curl)