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Dumbbell Wrist Curl

Curl your wrists upward while holding dumbbells, keeping forearms rested on a bench or thighs.

FOREARMS · PULL

Dumbbell Wrist Curl: how the movement is executed

How it is executed

Curl your wrists upward while holding dumbbells, keeping forearms rested on a bench or thighs.

Muscles worked: Forearms
Primary muscle: Forearms
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: Hypertrophy

Watch the full tutorial

Variations and substitutions

Barbell Wrist CurlBarbell · Bench Reverse Dumbbell Wrist CurlDumbbell

Forearms exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Hevy Coach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Training volumeTraining volume is the total amount of work done in a period.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Price per sessionHow much to charge per session

Program your clients' routines from these exercises, without the spreadsheet.