Dumbbell Wrist Curl

Muscles Worked

How to Perform

1. 1

   Set up in a stable position with the dumbbell gripped firmly. Isolate the target muscle by locking all other joints in position.

2. 2

   Move through the full range of motion with control, focusing on the muscle being worked.

3. 3

   Hold the peak contraction for a beat, then lower under a slow, controlled eccentric.

4. 4

   Avoid using momentum or compensating with other muscles. If form breaks down, reduce the weight.

Common Mistakes

• Using too much weight and compensating with other muscle groups. Isolation demands strict form over ego loads.

• Rushing through reps without controlling the eccentric. The lowering phase should be 2-3 seconds minimum.

• Cutting the range of motion short. Full range builds more muscle and healthier joints.

Pro Tips

• Use a full range of motion — let the bar roll to your fingertips on the eccentric, then curl it all the way back. Partial reps leave significant forearm growth on the table.

• Train forearms when they are fresh (beginning of a session) occasionally, not only at the end when they are pre-fatigued.

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