Dumbbell Wrist Curl: How-to, Tips & More
The Dumbbell Wrist Curl is a beginner isolation exercise for your forearms. You do it with dumbbells and bench. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Forearms
Primary
How to do the Dumbbell Wrist Curl
- Kneel at a bench and rest your forearms on it, palms up, a dumbbell in each hand.
- Let the dumbbells lower toward the floor.
- Curl your wrists up as far as you can and squeeze.
- Lower slowly and repeat.
Dumbbell Wrist Curl tips
- Keep your forearms flat on the bench.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Dumbbell Wrist Curl work?
The Dumbbell Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Wrist Curl good for beginners?
Yes. The Dumbbell Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Wrist Curl?
You need dumbbells and bench.
Add Dumbbell Wrist Curl to your program
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