Bilateral Dumbbell Wrist Curl

A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.

How to do it

1. Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up.
2. Let both dumbbells roll down to your fingertips.
3. Curl both dumbbells up by flexing your wrists.
4. Squeeze at the top, then lower under control.
5. Repeat for the desired number of reps.

Tips

• Keep your forearms pinned to your thighs throughout -- only the wrists move.
• Use a lighter load per hand than you would single-arm, since both sides work simultaneously.

Muscles

Primary: Forearm flexors

Secondary: Brachioradialis