Dumbbell Wrist Curl
The dumbbell wrist curl targets the so-called wrist flexors: the muscles on the inner side of the forearm that flex the wrist and fingers.
Dumbbell Wrist Curl Execution
-
1
Flex your wrists as far as possible. Keep your forearms as still as possible.
-
2
Lower your hands again until your wrists are almost fully extended.
-
3
Repeat.
Dumbbell Wrist Curl
Muscles involved:
Forearms:
- Wrist flexors
Dumbbell Wrist Curl Setup
- Grasp relatively light dumbbells with your palms facing forward/upward (pronated grip). Keep your hands shoulder-width apart.
- Sit in front of a bench and place your forearms across it. Your entire wrists should extend beyond the bench.
- Keep your elbows against your sides.
Dumbbell Wrist Curl Technique
This exercise targets the flexors in the forearm: the muscles that not only flex the wrist but also flex the fingers.
These muscles, located mainly on the inner side of the forearm, are larger and more powerful than the extensors on the outer side of the forearms. The flexors flex the wrist and fingers, thereby contributing to grip strength. These are actions against resistance that you perform much more frequently.
Alternatives
- Barbell Wrist Curl
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
