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Wrist Curl

Forearms Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Hold a dumbbell in each hand.
  2. Sit on the edge of the bench and spread your knees shoulder-width apart.
  3. Rest your forearms firmly on your thighs.
  4. Face your palms upward and let your wrists hang over your knees.

Movement

  1. Exhale and curl your wrists inward forcefully.
  2. Pause at the top to feel the contraction in your inner forearms.
  3. Inhale and slowly return to the starting position.

Breathing

Exhale as you curl the dumbbells up and inhale as you lower them.

Trainer tips

  • Rest your forearms on the bench and extend only your wrists
  • Stretch your wrists down as far as possible
  • Curl up slowly and squeeze

Cautions

  • Using heavy weight strains your wrist joints, so start with light dumbbells.
  • Using momentum strains your ligaments, so move slowly.
  • Lifting the elbows off the bench
  • Using only half the range of motion

Exercise info

Primary musclesForearms
EquipmentDumbbell
Movement patternIsolation
Rep range15–20 reps
12 similar exercises

Representative exercise: Band Wrist Curl

How GYMKC sets the weight for this exercise

For example, if you do 15 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 21.5 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 15–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Reverse Spider CurlHarderDumbbell Standing Reverse Curl RotateHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.