Dumbbell Wrist Curl

Technique

Kneel behind a flat bench and rest your forearms on it with your palms facing up, a dumbbell in each hand and your wrists just past the edge. Let the dumbbells lower by extending your wrists, then curl them up by flexing only your wrists. Squeeze at the top, then lower with control.

Steps

1. Kneel behind a flat bench with a dumbbell in each hand
2. Rest your forearms on the bench with your palms up and your wrists just past the edge
3. Lower the dumbbells by extending your wrists while your forearms stay flat on the bench
4. Curl the dumbbells upward by flexing only your wrists
5. Squeeze your forearms at the top, then lower the dumbbells with control

Common mistakes

• Lifting the forearms off the bench
• Using elbow or shoulder movement to curl the dumbbells
• Dropping the dumbbells quickly into wrist extension
• Using a range of motion that causes wrist pain

Variations

• Single-arm dumbbell wrist curl
• Seated dumbbell wrist curl with forearms on the thighs
• Standing dumbbell wrist curl with the weights held behind the back
• Alternating dumbbell wrist curl

FAQ