Dumbbell Forearm Curl
Auto DetectedA seated isolation exercise using dumbbells, focusing on wrist flexion to build size and strength in the forearm flexor muscles, often done using high repetitions.
About Exercise
Equipment
Dumbbells
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
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
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Use moderate rest for isolation work focusing on hypertrophy.
How to Perform
Sit on a bench, holding a dumbbell in each hand with an underhand grip (palms up). Rest your forearms flat on your thighs or a bench, letting your hands and the dumbbells hang over the edge.
- Slowly lower the dumbbells by extending your wrists fully until you feel a comfortable stretch in your forearms.
- Keep your forearms pressed against the supporting surface and stabilized.
- Curl the dumbbells upward by flexing your wrists as high as possible.
- Squeeze the forearm flexors hard at the peak of the contraction.
- Return slowly to the extended position to complete the repetition.
Coaching Tips
Form Cues
- Full wrist extension.
- Squeeze the flexors.
- Slow and controlled.
- Isolate the movement.
Breathing
Inhale as you extend the wrists and lower the weight; exhale as you flex the wrists and curl the weight up.
Tempo
3-0-1
Range of Motion
Move through the full range of wrist flexion and extension, from maximum comfortable stretch to peak contraction.
Safety
Safety Notes
- Use light to moderate weight; the wrist joint is susceptible to strain.
- Ensure your grip is secure throughout the movement.
Spotting
Not recommended; use lighter weight or stop the set if grip fails.
Common Mistakes
- Lifting the forearms or elbows off the support.
- Using excessive weight causing limited range of motion.
- Relying on momentum to lift the weights.
When to Avoid
- Acute wrist, elbow, or forearm tendonitis.
- Severe carpal tunnel syndrome.
Also known as
Dumbbell Wrist Curl, Seated Wrist Curl, Palms-Up Wrist Curl
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