Dumbbell wrist curl
Also called one-arm dumbbell wrist curl, palms-up dumbbell wrist curl.
What is a dumbbell wrist curl?
A dumbbell wrist curl is a palms-up forearm exercise in which you bend the wrist to raise a dumbbell. The one-arm version shown here supports the forearm on a thigh while the hand moves past the knee. It trains the forearm flexors and lets you load each hand separately.
How do you perform a dumbbell wrist curl?
Set up
- Sit near the front of a flat bench with your feet on the floor and knees apart. Hold a light dumbbell in one hand with your thumb wrapped around the handle.
- Lean forward and lay that forearm along the same-side thigh, palm up, with the hand just past your knee. Start with the wrist in line with the forearm and rest your free hand on the other thigh.
Execution
- Keeping your fingers closed around the handle, lower the dumbbell by letting your wrist bend back through a comfortable range.
- Curl your palm toward your forearm to lift the dumbbell, leaving your elbow and forearm on your thigh.
- Reverse the wrist movement slowly and repeat without bouncing at the bottom.
Common mistakes
Turning the movement into an arm curl
If your forearm leaves your thigh, reset its support before continuing. The dumbbell should rise because the wrist bends, rather than because the elbow curls.
Losing the handle into the fingertips
Keep the handle in your palm for this version. If your grip opens unexpectedly, use a lighter dumbbell; a deliberate finger roll is an optional addition, covered below.
Forcing the lowered position
Lower only as far as you can return smoothly. Do not use the weight to pull your hand into an extra bend at the bottom.
Where it fits in a session
Put wrist curls after the pulling work for which you want fresh hands.
Choose a dumbbell you can move without lifting the supported arm. Build repeatable reps through the same wrist range before trying the next weight.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
The forearm flexors bend the wrist toward the palm side of the forearm. Keeping the arm supported leaves the hand free to make that movement.
Variations
Frequently asked questions
What muscles do dumbbell wrist curls work?
They train the forearm flexors, the muscles on the palm side of the forearm that bend the wrist. The main movement is at the wrist while the elbow stays supported.
How is this different from a barbell wrist curl?
Both use wrist flexion with the palms up. A barbell joins the hands on one implement, while dumbbells let each hand carry its own load and move separately.
Should I let the dumbbell roll into my fingers?
That is an option that adds finger movement to the wrist curl. The version shown here keeps the handle in the palm. Learn that first; if you later add a finger roll, use a light weight and close your hand securely before curling the wrist.
Can I use two dumbbells or support my forearms on a bench?
Yes. You can curl one dumbbell in each hand with both forearms supported, or kneel with your forearms on a bench and hands beyond its edge. The illustration teaches one arm at a time on a thigh. For that version, finish your planned reps, set the dumbbell down, and change sides.
Sources
- Betts JG et al. Anatomy and Physiology 2e, 11.5 Muscles of the pectoral girdle and upper limbs. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs