Dumbbell Wrist Curl
Technique guide
Set-up
- Sit on a bench holding a light dumbbell in each hand, palms facing up.
- Rest your forearms on your thighs so your wrists hang just past your knees.
How to do it
- Let the dumbbells roll down towards your fingertips.
- Curl your wrists up as high as you can.
- Lower slowly back to the start.
Coaching cues
- Only your wrists move: forearms stay on your thighs.
- Use a slow, full range.
Common mistakes
- Lifting the forearms to help the weights up.
- Using a weight so heavy that the range becomes tiny.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Other options
- Dumbbell Bicep CurlDumbbell
- Barbell Bicep CurlBarbell
- Hammer CurlDumbbell
- Incline Dumbbell CurlDumbbell
- Overhead Dumbbell Tricep ExtensionDumbbell
- Skull CrusherBarbell
- Bicep Curl MachineMachine
- Tricep Dip MachineMachine
- Cable Tricep PushdownCable
- Cable Bicep CurlCable
- Overhead Cable Tricep ExtensionCable
- Bodyweight DipBodyweight
- Diamond Push-UpBodyweight
- Resistance Band CurlBand
- Resistance Band Tricep ExtensionBand
- Close-Grip Bench PressBarbell
- Dumbbell Concentration CurlDumbbell
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Dumbbell Tricep KickbackDumbbell
- Tricep Extension MachineMachine
- Rope Hammer CurlCable
- Reverse-Grip Cable PushdownCable
- Bench DipBodyweight
- Bodyweight Tricep ExtensionBodyweight
- Resistance Band Hammer CurlBand
- Ring DipRings
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