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Dumbbell Wrist Curl

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

Bending your wrist with a light dumbbell, forearm resting on a bench or your thigh. Use this once bottle curls feel easy.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Kneel beside a bench or sit on a chair. Rest your forearm on the bench or your thigh, palm up, wrist over the edge.
  2. Hold a light dumbbell and let your wrist bend down slowly.
  3. Bend only your wrist to curl the dumbbell up.
  4. Pause for 1 second, then lower slowly. Then switch hands.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 12–15 reps (each hand)

❌ Common mistakes

  • Using a heavy dumbbell — a light weight is plenty here.
  • Lifting your forearm and using your whole arm.

⚠️ Safety

  • Stop if your wrist hurts or tingles.

Muscles worked

Main: Forearms

Easier versionWater Bottle Wrist Curl

More ways to train Forearms

Towel Wring Twisting a rolled-up towel with both hands, the way you wring out wet clothes. The simplest home way to build a strong grip.
  • 🧴 Household items
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  • Beginner
 Bucket Carry Walking tall with a bucket of water in each hand. It strengthens your grip, shoulders and stomach all at once.
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 Dumbbell Farmer's Carry Walking tall with a heavy dumbbell in each hand. Just like the bucket carry, but easier to add weight.
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  • Beginner
 Cable Reverse Curl Curling a cable machine's straight bar with your palms facing down. Works the top of your forearm and your upper arm.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Reverse Curl Curling a bar with your palms facing down. Use less weight than a normal barbell curl — this is hard on your forearms.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience