Exercises

Dumbbell wrist curl

A supported, palm-up wrist curl for the forearm flexors.

Seated wrist curl with a supported forearm, palm up and one small dumbbell.

Dumbbell · Bench

Source: ACE · Wrist Curl – Flexion

Step by step

  1. Sit on a bench with both feet planted and hold a light dumbbell.
  2. Rest the forearm on your thigh, palm up, with the hand free beyond the knee.
  3. Lower the hand slowly, then curl it upward at the wrist.
  4. Keep the forearm still and repeat before switching sides.

Common mistakes

  • Lifting the forearm or swinging the weight.
  • Letting the dumbbell roll into the fingertips.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.