Dumbbell Wrist Curl: how to do it right
In short: Dumbbell wrist curl that isolates the forearm flexors by loading them hard in the lengthened position.
How to do it, step by step
- 1Sit down, forearm resting on your thigh, wrist hanging off the edge, palm up, dumbbell in hand.
- 2Let the wrist open backward under control until you feel the full stretch of the flexors.
- 3Brake this lengthening phase over 2 to 3 seconds, with no bounce or jerk at the bottom.
- 4Come back up by closing the wrist toward you, without lifting the forearm off its support.
- 5Go for the full range at the bottom on every rep, that's where the work happens.
The mistake to avoid
Don't jerk the weight back up, control the descent into your fingers.
Other common mistakes
- Reducing the range at the bottom out of fear of the stretch: open the wrist fully, that's where the stimulus is strongest.
- Letting the dumbbell bounce in the bottom position: brake the lowering over 2 to 3 seconds to protect and load the muscle.
- Lifting the forearm off its support: keep it pressed down to isolate the wrist and avoid cheating with the arm.
- Loading too heavy and blocking the range: go lighter to reach the full stretch under control.
Muscles worked
- Main:
- Forearms
Main targets: the flexor carpi radialis, the flexor carpi ulnaris and the palmaris longus, located on the inner side of the forearm. They close the wrist in flexion. The deep finger flexors take part when you let the dumbbell roll toward the fingers. Role of the gripping muscles: holding the bar without excessive tension.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Behind-the-Back Barbell Wrist Curl ›
- Single-Arm Hang ›
- Dumbbell Wrist Extension ›
- Dead Hang ›
- Towel Hang ›
Frequently asked questions
How do I do this exercise?
Sit down, forearm resting on your thigh, wrist hanging off the edge, palm up, dumbbell in hand. Let the wrist open backward under control to the full stretch, then close the wrist toward you without lifting the forearm. Go for the full range at the bottom on every rep, that's where the work happens.
How far down should I go?
Open the wrist backward until you feel the full stretch of the flexors: the tension is highest at the bottom. Don't cut the range short out of fear, lower slowly, brake for 2 to 3 seconds, feel the stretch, then come back up. No bounce at the bottom, the stretched muscle is vulnerable.
I don't feel anything, is that normal?
You should feel the pull on the inner side of the forearm, mostly at the bottom. Don't chase weight, chase the stretch: lay the forearm flat and let the dumbbell roll slightly toward the fingers at the bottom to maximize the lengthening, then close. Switch to a slow tempo for 12 to 20 reps, the forearm loves long tension.
How fast should I do the movement?
Brake the lowering, as the wrist opens, over 2 to 3 seconds, then come back up firmly but under control. It's the braking in the stretched position that loads the muscle, not the speed of the return. No jerk or bounce at the bottom.
How do I breathe?
Breathe in while the wrist opens, breathe out as you raise the dumbbell. Keep the trunk stable and the forearm pressed on its support, without compensating with the shoulder or back.