How to Do Dumbbell Wrist Curls for Forearm Strength

Master the dumbbell wrist curl with our professional guide. Build forearm size, improve grip strength, and learn proper form to avoid wrist injury.

How to Perform

  1. Sit on the edge of a flat bench and hold a dumbbell in each hand with an underhand grip, palms facing upward.
  2. Lean forward slightly and rest your forearms on your thighs so that your wrists hang just past the edge of your knees.
  3. Slowly lower the dumbbells toward the floor by extending your wrists, allowing the weights to roll toward your fingertips.
  4. Curl the dumbbells upward by flexing your wrists as high as possible while keeping your forearms pressed against your thighs.
  5. Squeeze the forearm muscles at the peak of the movement for one second.
  6. Lower the weights back to the starting position in a slow, controlled motion to complete one repetition.

Common Mistakes

  • 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

Primary movers

  • Forearms

Stabilizers

  • Wrist flexors
  • Brachioradialis
  • Finger flexors

Related Guides

Forearms · Strength