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Forearms ยท Wrist flexion

Dumbbell Wrist Curl

An isolation wrist flexion exercise for the forearms, done with a dumbbell and a bench.

DumbbellBench Isolation Reps and weight Also called: db wrist curl

Muscles worked

Primary

Forearms

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ForearmsGrip and wristsPrimary

How to do it

  1. Pick a light weight. Wrists are small joints: start light and sit with the forearms supported on the bench or your thighs.
  2. Forearms rest on the bench, only the wrists move.
  3. Curl the palm up, squeeze.
  4. Lower slowly to a stretch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Moving the forearms. The forearms rest on the bench; only the wrists move.
  • Going heavy. Light weight, full range.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.