How to Do Forearm Curls: Technique and Guide

Master the underhand dumbbell forearm curl to build grip strength and forearm size with our professional, step-by-step guide.

How to Perform

  1. Sit on a bench with your feet flat on the floor and hold a dumbbell in each hand using an underhand grip.
  2. Rest your forearms on your thighs or the edge of a flat bench, allowing your wrists to hang just over the edge.
  3. Lower the weights slowly by extending your wrists toward the floor, letting the dumbbells roll slightly toward your fingers.
  4. Curl the weights upward by flexing your wrists as high as comfortably possible while keeping your forearms pressed against your legs.
  5. Squeeze the forearm muscles at the top of the movement for one second.
  6. Lower the weights back to the starting position in a controlled manner to complete one repetition.

Common Mistakes

  • Using excessive weight that forces the elbows to lift off the bench
  • Moving the entire arm instead of isolating the wrist joint
  • Rushing the eccentric phase and losing tension in the flexors

Muscles Worked

Primary movers

  • Forearms

Stabilizers

  • Brachioradialis
  • Flexor carpi radialis
  • Hand stabilizers

Related Guides

Forearms · Strength