Wrist Curl (Dumbbell)

An isolation exercise that targets the wrist flexors and forearms by curling a dumbbell using only wrist motion.

Instructions

1. Sit on a bench with your forearms resting on your thighs, palms facing upward, holding a dumbbell in each hand.
2. Let the dumbbells rest on your fingers near the knuckles, allowing your wrists to hang slightly off the edge of your thighs.
3. Curl the dumbbells upward using only your wrists, lifting the weight as high as possible.
4. Hold the top position briefly, squeezing your forearms.
5. Lower the dumbbells back down in a controlled manner to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• Keep your forearms stationary on your thighs throughout the movement.
• Use a controlled tempo and avoid using momentum.
• Start with light weights to focus on form and prevent wrist strain.
• Perform the movement through a full range of motion.
• Can be performed with wrists in neutral, pronated, or supinated grip positions.