Strength
Wrist curl, dumbbells
A focused isolation movement designed to build forearm thickness and improve grip stability through a controlled range.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a flat bench and hold a dumbbell in each hand with an underhand grip, palms facing upward.
Lean forward slightly and rest your forearms on your thighs so that your wrists hang just past the edge of your knees.
Slowly lower the dumbbells toward the floor by extending your wrists, allowing the weights to roll toward your fingertips.
Curl the dumbbells upward by flexing your wrists as high as possible while keeping your forearms pressed against your thighs.
Squeeze the forearm muscles at the peak of the movement for one second.
Lower the weights back to the starting position in a slow, controlled motion to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the forearms off the thighs to use momentum
- Using a range of motion that is too short to fully engage the flexors
- Using excessively heavy weights that strain the wrist joint
- Performing the repetitions too quickly without a pause at the top
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.