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Forearms
Dumbbell Wrist Curl
A supported palm-up wrist-flexion exercise targeting the forearm flexors with a small, controlled range of motion.
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Target
Forearms
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
12-15
Execution
How to perform
1. Sit with your forearms supported on your thighs or a bench, palms facing up and wrists just beyond the edge.
2. Hold light dumbbells securely and keep your forearms still.
3. Lower your hands through a comfortable wrist range, then curl the weights upward using your wrists only.
4. Return slowly without bouncing or allowing the dumbbells to slip from your grip.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Sit with your forearms supported on your thighs or a bench, palms facing up and wrists just beyond the edge
- 2Hold light dumbbells securely and keep your forearms still
- 3Keep each repetition controlled and maintain tension through Forearms.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Forearms to force extra repetitions.