Forearms
Dumbbell Wrist Curl
The Dumbbell Wrist Curl is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Kneel beside a flat bench and lay one forearm on the pad, palm up and hand past the edge.
- Hold a dumbbell in that hand and steady the forearm with the free hand.
- Let the dumbbell lower as the wrist bends back.
- Curl the wrist up as far as it goes without lifting the forearm.
- Lower slowly, finish the set, then switch hands.
Tips
- Place the wrist just past the bench edge so it has room to move fully.
- Keep the elbow and forearm pressed flat on the bench.
Common mistakes
- Lifting the elbow off the bench to help the curl.
- Using a dumbbell so heavy the range becomes a small twitch.
Muscles worked by the Dumbbell Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
Dumbbell Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Dumbbell Wrist Curl work?
Mainly the forearm flexors.
Is the Dumbbell Wrist Curl good for beginners?
Yes. The Dumbbell Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Wrist Curl?
For example the Barbell Wrist Curl, Behind the Back Wrist Curl and Cable Wrist Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.