Exercise library
Wrist Curl
The wrist curl targets the forearm flexors directly, building grip strength and forearm size with a small, controlled range.
DumbbellArmsBeginner
- Equipment
- Dumbbell
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 12–20 reps.
- Muscles worked
- Forearms
How to do it
- 1Sit on a bench and rest your forearms on your thighs with your wrists just past your knees.
- 2Hold a dumbbell in each hand with your palms facing up.
- 3Let the dumbbells roll down toward your fingers for a full stretch.
- 4Curl your wrists up by contracting your forearms.
- 5Squeeze at the top, then lower under control and repeat.
Tips & tricks
- Keep your forearms pressed to your thighs so only the wrists move.
- Use a full range, letting the weight roll to your fingertips at the bottom.
- Move slowly — the forearms respond to controlled tension.
Common mistakes
- Moving the whole forearm instead of just the wrists.
- Using too much weight and shortening the range.
- Rushing the reps without a stretch and squeeze.
