How to do the Dumbbell Wrist Curl
Step by step
- Sit and rest your forearms on your thighs, palms up, with your hands hanging just past your knees.
- Hold a dumbbell in each hand and let your wrists bend back so the weight rolls toward your fingertips.
- Curl your wrists up as far as they go, moving only at the wrist.
- Squeeze your forearms briefly at the top with your forearms still on your thighs.
- Lower the weights back down slowly through the full range.
The thing people get wrong
Only the wrists should move. Keep your forearms pinned to your thighs and avoid lifting with the whole arm.
Coaching cue
Let the weight roll down to your fingertips at the bottom, then roll it back into your palm.
Muscles worked
- Primary: Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.