How to do the Dumbbell Wrist Curl
- Sit on the bench holding a dumbbell, palm facing up.
- Rest your forearm on your thigh, allowing your wrist to hang.
- Slowly lower the weight until you feel a stretch in your wrist.
- Curl the weight up, bending only at your wrist, until you reach full flexion.
- Lower it back down to the starting position, feeling the stretch again.
Full technique — 6 steps
- Sit on a bench holding a dumbbell with your palm facing up.
- Rest your forearm on your thigh or a bench with the wrist hanging off the edge.
- Let the dumbbell roll slightly into your fingers as your wrist extends at the bottom.
- Curl the weight upward by bending only at the wrist until you reach full flexion.
- Lower the dumbbell back down until your wrist returns to a stretched extended position.
- Finish all reps on one side, then switch arms and repeat.
Common mistakes
- Lifting the forearm off support
- Turning it into a curl
- Using body momentum to raise weight
- Cutting the bottom range short
Form cues
- Move only at wrist
- Let fingers open slightly
- Use the full stretch
- Curl into full flexion
