Dumbbell Wrist Curls

Dumbbell Wrist Curl Basics

Primary muscles worked: Forearms

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Dumbbells and a bench

How To Perform Dumbbell Wrist Curls

• First, kneel beside a bench so that it is positioned in a horizontal manner.
• Grab the a dumbbell for each hand, and place your forearm across the bench so that your elbows are at a right angle with the body positioned slightly above the bench.
• Your wrists should be placed so that they are two to three inches off of the bench with your palms facing up.
• Next, allow your wrists to relax, letting your hands to extended toward the floor.
• Once extended, flex your wrists by bringing your hands toward you.
• Continue flexing until upward until you you hand is facing your body. The exact range varies person to person based on wrist flexibility. This is one full rep of the dumbbell wrist curl.

Dumbbell Wrist Curl Tips

• You can roll the weights on your fingertips if you become too fatigued to flex the weights.
• Also make sure that you are drawing the weights up evenly by not allowing your wrists to be brought up in a slanted manner.

Dumbbell Wrist Curls and Sports Application

Strong forearms and wrists are integral in almost all sports. The forearm muscles and wrist flexors and typically the final release point for most throwing or ball release motions. Think basketball shot followthru, a quarterback's pass in football, or a throw in baseball. Forearm strength is also important for gripping. A strong grip will allow for minimal force loss and greater accuracy my stabilizing the equipment that is held by an athlete, be it a bat, an oar, or a hockey stick.