FitCi
Dumbbell Wrist Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms (flexors). Equipment: dumbbell, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit in front of a bench and rest your forearm on your thigh with your palm facing up, your wrist hanging past your knee.
- Take a dumbbell in one hand and let your wrist drop, allowing the dumbbell to roll open toward your fingers.
- Close your fingers and bend your wrist up to lift the dumbbell.
- Squeeze your forearm at the top and pause for a moment.
- Lower under control, finish the set, then switch to the other arm.
Coaching tip
Work each arm separately, letting the dumbbell roll down to your fingertips through a full range of motion and curling it back up.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Wrist Roller, Behind-the-Back Wrist Curl, Dead Hang
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.