How to do the Dumbbell Wrist Curl
Sit on the end of a bench with your forearms on your thighs and a dumbbell in each hand, palms up.
Let your wrists hang past your knees.
Slowly lower the dumbbells by bending your wrists down.
Curl your wrists up, squeezing your forearms.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Grip strength limits every pull and carry. Wrist curls, reverse curls and loaded carries build forearms that hold on.
Train smarter
- Elbow pain from lifting: tennis and golfer's elbow fixesElbow pain from lifting, usually tennis or golfer's elbow: what causes it, how to change grips and loads, which exercises to swap, and when to get help.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
