: Wrist curls with dumbbells Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. wrist motion alone), curl the weight upward, exhaling throughout the movement. So, It is an isolation exercise. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. According to the study, a 12-week periodized forearm training 3 days ago · Discover how dumbbell wrist curls target forearm muscles, enhance grip strength, and improve wrist stability for better performance in daily and athletic activities. Aug 9, 2022 · 2. By strengthening your wrist flexors . May 10, 2022 · The best guide to wrist curls. Keep wrists and elbows at the same height. Dec 2, 2024 · Our experts put together 11 best forearm workouts with dumbbells for building stronger arms. Either sit into a partial squat and rest the forearms on the thighs, or kneel and support the forearms on a bench, keeping the hands slightly below the elbows. Wrist Curl Why it works: This signature wrist isolation exercise blasts the forearms. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. 82M subscribers Subscribe REMINDERS 1. Using a bench allows you to focus more on the movement by providing extra stability. Learn how to do this exercise, the muscles worked, and the main benefits. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Aug 9, 2025 · To perform wrist curls with dumbbells, stand with purpose, keep feet shoulder-width apart, chest up, and grip a dumbbell or barbell with palms facing up. Feb 4, 2025 · Wrist pain is the most common sign of hand and wrist injuries. I have been training pain free using a wrist roller and highly recommended it! My grip doing deadlifts has become dependable. They include wrist curls, wrist rotations, hammer curls, etc. The Dumbbell Wrist Curl (Over Bench) is an effective exercise primarily targeting the forearms. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. Challenge your grip with fat grips, thick bars, and avoid using straps on upper body exercises to force your forearms to work harder. Jul 27, 2025 · Key Takeaways: Train forearms 2-3x per week with dedicated isolation exercises like dumbbell wrist curls and reverse curls using slow 3-5 second negatives and training to complete failure. 1. Wrist curls with dumbbells offer a unique approach to forearm training, allowing you to target these often-neglected muscles with precision and efficiency. com Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Learn how to do these exercises with weights, machines, or no equipment at all. Learn about dumbbell exercises, wrist curls, and strength training in this video. See full list on thefitnessphantom. Learn proper form and tips for success! Boost your fitness regimen with the Dumbbell Wrist Curl (Palms Down) exercise, specifically designed to target the Forearms muscle group. Superb exercise for bigger forearms!!Learn how to increase the size of your forearms by watching this instructional video of the exercise – Wrist Curl with D The dumbbell wrist curl is a basic resistance exercise that increases forearm and grip strength. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. Our complete guide to forearm curls covers the form, common mistakes, and benefits. To perform the exercise, sit on a bench with your forearms resting on the edge and your wrists hanging off, holding a dumbbell in each hand. According to the study, a 12-week periodized forearm training The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. WRIST/ELBOW EXERCISE DESCRIPTIONS Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Jan 8, 2022 · The single dumbbell wrist curl is a fantastic isolation exercise for the forearms because it ensures that each arm receives equal work. Aug 11, 2024 · Boost your Forearm strength with the Barbell Wrist Curl! Target your Flexor Carpi Radialis, Flexor Carpi Ulnaris, and more. Work out the muscles in your wrist with dumbbell wrist curls. Focus on the contraction The same applies when using dumbbells. Find out how to perform this exercise with proper form. Grasp a dumbbell with an underhand grip (i. Oct 31, 2024 · The dumbbell wrist curl is a simple yet effective exercise that targets the muscles responsible for wrist flexion and extension. You hand should dangle off your knee, with your elbow bent at 90 degrees. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Instructions for the dumbbell wrist curl exercise. Follow our step-by-step instructions and tips. Seated Dumbbell Wrist Curls Seated dumbbell wrist curls are isolation exercises primarily targeting the muscles responsible for wrist flexion, specifically the wrist flexor group. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. They have caused pain in my wrist joints. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. But don’t underestimate its simplicity. Mar 9, 2024 · Both dumbbell wrist curls and barbell wrist curls are effective exercises for building wrist strength. Learn about different types of curls in this dumbbell workout video. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. But in order to get those benefits—which you’ll discover in the next section—you must follow these 3 critical training tips. We’ve outlined how to perform it and implement it in 2025. Average Palms-Up Dumbbell Wrist Curl standards by male, female, weight, age and height Use this calculator to see Fitbod's possible first recommendations for you. Squeeze. Plus, discover the 4 mistakes to avoid for the best results. Oct 3, 2023 · Wrist curls with dumbbells may appear unassuming, but they hold the key to unlocking forearm strength that can enhance your daily life and athletic performance. Aug 12, 2025 · Here’s a 20-minute dumbbell forearm workout that I’d use with most of my athletes: Hammer Curl – 3 sets of 10 reps Bent Over Rows – 3 sets of 12 reps Zottman Curl – 2 sets of 12 reps Wrist Curl – 2 sets of 15 reps Farmer Walks – 3 sets of 40 steps Bicep Curl – 2 sets of 20 reps Finger Curls – 2 sets of 10 reps The benefit of dumbbells for forearm workouts is that you can Aug 9, 2015 · The neutral dumbbell wrist curl (radial deviation) is a good exercise to train your forearm muscles. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! Jun 21, 2025 · They target specific muscle groups, improving wrist stability, and reducing the risk of repetitive strain injuries. The dumbbell wrist curl is an isolation exercise that primarily works the flexor muscles in your forearms, namely the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. Understanding the proper technique, variations, and potential benefits of wrist curls with dumbbells is essential for anyone looking to enhance their wrist strength and overall hand function. The movement involves curling the wrists upwards, focusing on squeezing the forearm muscles at the peak of the motion before slowly lowering the weights back Oct 18, 2024 · Forearm exercises help strengthen your wrists and arms. To perform a reverse wrist curl, simply turn your hand so that your palm faces down Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Increase wrist strength with dumbbell reverse wrist curls. palm up) and rest your forearm on either the bench or your knee. 3 days ago · Discover how dumbbell wrist curls target forearm muscles, enhance grip strength, and improve wrist stability for better performance in daily and athletic activities. e. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. These exercises target the wrist extensor muscles, making the back of your forearm stronger and improving wrist stability in the opposite direction of the wrist. Jun 29, 2017 · Build your forearms and improve your grip strength with the seated dumbbell wrist curl, an isolation exercise. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Dumbbell Reverse Curl: The reverse wrist curl is a great way to add some humility to your dumbbell biceps exercises, especially if you haven't directly trained your forearms before. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Using your wrist alone (i. Your exercise (placeholder), farmer?s walk / carry and behind-the-back standing bicep curls are related exercise that target the same muscle groups as seated dumbbell palm-up wrist May 12, 2024 · Dumbbell Forearm Exercises Exercises that work multiple forearm muscles simultaneously can improve grip strength and forearm without spending too much time on forearm training. Learn how to effectively enhance your forearm strength and improve your workout routine with simple yet powerful dumbbell exercises. Whether you're an athlete seeking a stronger grip, a fitness enthusiast looking to round out your arm development, or someone looking to prevent wrist-related injuries, wrist curls with dumbbells are an exercise you shouldn't The dumbbell hammer wrist curl is a well-known, effective exercise. Try to keep your elbows tucked in as much as possible because they'll want to flare out to compensate for the difficulty. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Add these wrist curl variations to your workout routine to reap the benefits. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Wrist curls are effective for developing the flexor muscles and enhancing wrist stability, making them an essential exercise The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Jan 8, 2022 · Standing wrist curl training tips Doing the barbell wrist curl standing has its advantages over regular palm up barbell wrist curls over a bench. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Explore the world of wrist curls with our beginner-friendly guide. See how the exercise is performed, and which muscles are worked. Take care of your wrists with these 15 best wrist strengthening exercises to help prevent injury. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Feb 13, 2025 · Lower the Dumbbells: Gradually lower the weights back to the starting position in a controlled motion. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. I have had bad experiences with wrist curls with dumbbells. Repeat: Perform for your desired number of reps, ensuring smooth and steady movements. [1] It is therefore an isolation exercise. Jan 16, 2024 · Forearm Strength Exercises with Dumbbells Wrist Curls Wrist curls are a classic forearm exercise targeting wrist flexors. Get advice from a professional trainer in this free video on Dumbbell Standing Wrist Curl Renaissance Periodization 3. Learn what they are and how to do them! You can build big, strong wrists by using dumbbells to work the radioulnar joint in each wrist while also building up your forearms. Holding a dumbbell and performing controlled curls can strengthen the muscles in your forearms, improving grip strength and overall forearm power. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Why It’s Effective: The dumbbell wrist curl isolates the wrist flexors and forearm muscles, improving grip strength and forearm endurance. Read our dumbbell standing wrist curl guide. How to do it: Hold a dumbbell in one hand, palm up, and sit on a bench, allowing your elbow and forearm to rest on your thigh. Seated dumbbell palm-up wrist curls / forearm curls is a gym work out exercise that targets forearms and wrists. Aug 1, 2023 · Dumbbell wrist curls rank among the most effective exercises for targeting and strengthening your forearm flexors. The best choice for you will depend on your individual goals and needs.

Wrist curls with dumbbells. Keep wrists and elbows at the same height.