Dumbbell Wrist Curl

A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.

How to do it

1. Sit on a bench with the forearm resting on the thigh, palm up.
2. Hold a dumbbell with the wrist hanging off the knee.
3. Let the dumbbell roll down to the fingertips.
4. Curl the dumbbell up by flexing the wrist.
5. Lower under control. Complete reps per side.

Tips

• Move only at the wrist — keep the forearm still.
• Roll the dumbbell to the fingertips for full range.
• Train both arms with the same load and reps.

Muscles

Primary: Forearm flexors

Secondary: Brachioradialis