The dumbbell wrist curl is a valuable exercise for any athlete needing to improve their wrist strength.  Learn about it, with an exercise description, pictures, and video.

Primary muscles worked:  Forearms

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  Dumbbells and a bench

How to perform the exercise:  The athlete can perform dumbbell wrist curls in the following manner. First, the athlete needs to kneel beside a bench so that it is positioned in a horizontal manner. The athlete will then grab the pair of dumbbells in their hands, and place their forearm across the bench so that their elbow is at a right angle, with the body positioned slightly above the bench. The wrists should be placed so that they are two to three inches off of the bench with palms facing up. Next, the athlete should allow the wrist to relax allowing the wrist to extend down towards the floor. Once extended, the athlete will then flex the wrists, trying to have the hand in a position to that it faces the body. The exact range varies person to person based on wrist flexibility. This is one full rep of the dumbbell wrist curl.

Spotting the exercise:  The spotter may assist the athlete with the dumbbell wrist curl by positioning themselves in front of the athlete. If the athlete struggles with the rep, the spotter may provide upward force on the wrists to help the athlete complete the desired number of repetitions.

Sport specific 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.