Forearms exercise

Dumbbell Wrist Curl

How to do the Dumbbell Wrist Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grab 2 dumbbells and then kneel at the side of a weight bench. Rest the tops of your forearms on the bench padding (or on your thighs) and let your hands hang off the edge. Lower the weights towards the floor under control until you feel a nice forearm stretch. Immediately bring…
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Illustration showing the Dumbbell Wrist Curl
Targets

Muscles worked

Forearms muscle Forearms Primary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Wrist Curl

  1. 1 Grab 2 dumbbells and then kneel at the side of a weight bench.
  2. 2 Rest the tops of your forearms on the bench padding (or on your thighs) and let your hands hang off the edge.
  3. 3 Lower the weights towards the floor under control until you feel a nice forearm stretch.
  4. 4 Immediately bring the weights back up by flexing your wrists and then contracting your forearms forcefully at the top of the rep.