Dumbbell Forearm Curl
Auto DetectedDumbbell Forearm Curl isolates wrist flexors to build forearm strength and grip; performed seated with forearms supported for stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a bench or chair with forearms resting on thighs, palms up, holding dumbbells with wrists extended beyond knees.
- Allow dumbbells to roll to fingertips for stretch.
- Flex wrists to curl dumbbells upward, squeezing forearms.
- Hold contraction briefly at top.
- Slowly extend wrists to lower dumbbells.
- Maintain forearms stationary throughout.
Coaching Tips
Form Cues
- Isolate wrist movement
- Squeeze forearms at top
- Control the descent
- Keep elbows fixed
Breathing
Inhale as you lower the weights; exhale as you curl upward and brace core.
Tempo
3-1-2
Range of Motion
Full wrist extension at bottom to complete flexion at top, without hyperextension.
Safety
Safety Notes
- Use light weights to avoid wrist strain
- Stop if pain occurs in wrists or forearms
- Warm up wrists before starting
Spotting
Not required; self-spot by using lighter weights or one arm at a time.
Common Mistakes
- Using momentum from arms
- Hyperextending wrists
- Incomplete range of motion
- Gripping too tightly at start
When to Avoid
- Wrist injuries
- Acute elbow pain
Flexibility Needed
- Adequate wrist flexion and extension
Build Up First
- Basic grip strength
Also known as
Dumbbell Wrist Curl, Seated Dumbbell Forearm Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Reverse-Grip Forearm Curl
Dumbbells
Forearms
Dumbbell Forearm Rotation
Dumbbells
Forearms
Dumbbell Forearm Twist
Dumbbells
Forearms
EZ-Bar Forearm Curl
EZ Bar
Forearms
Cable Forearm Curl
Single Cable Machine
Forearms
Barbell Forearm Curl
Barbell, Flat Bench
Forearms
Dumbbell Incline Hammer Curl
Dumbbells, Incline Bench
Forearms
Dumbbell Incline Reverse Curl
Dumbbells, Incline Bench
Forearms
Dumbbell Behind Back Wrist Curl
Dumbbells
Forearms
Dumbbell Reverse-Grip Bicep Curl
Dumbbells
Forearms
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
