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Forearms
Seated Dumbbell Wrist Curl
A seated dumbbell wrist curl for the wrist flexors.
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Target
Forearms
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
12-15
Execution
How to perform
1. Sit on a bench holding a light dumbbell with an underhand grip.
2. Rest your forearm on your thigh or the bench with the wrist free to move.
3. Curl your wrist upward without lifting the forearm from its support.
4. Lower slowly through a comfortable range and complete both sides.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Sit on a bench holding a light dumbbell with an underhand grip
- 2Rest your forearm on your thigh or the bench with the wrist free to move
- 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.