Dumbbell Wrist Curl

A seated forearm flexor curl that builds wrist strength and forearm thickness — the small accessory every arm day needs.

Arms Dumbbell Strength

Step by step

1. Sit on a bench and rest your forearm flat along the top with your palm facing up and wrist hanging just past the edge.
2. Hold a dumbbell with a relaxed grip and let it roll down toward your fingertips at the bottom of the rep.
3. Close your fingers and curl the dumbbell back up by flexing only at the wrist, keeping your forearm pinned to the bench.
4. Squeeze hard at the top with your wrist fully flexed, holding the contraction for a brief count.
5. Lower the dumbbell slowly over 2 to 3 seconds until your wrist is fully extended at the bottom again.
6. Repeat for 12 to 20 reps, then switch arms and match the rep count on the other side.

Muscles and equipment

Target muscle

Forearms

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

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