Dumbbell Wrist Curl

How to do it

1. Sit on a bench and rest your forearm flat along the top with your palm facing up and wrist hanging just past the edge.
2. Hold a dumbbell with a relaxed grip and let it roll down toward your fingertips at the bottom of the rep.
3. Close your fingers and curl the dumbbell back up by flexing only at the wrist, keeping your forearm pinned to the bench.
4. Squeeze hard at the top with your wrist fully flexed, holding the contraction for a brief count.
5. Lower the dumbbell slowly over 2 to 3 seconds until your wrist is fully extended at the bottom again.
6. Repeat for 12 to 20 reps, then switch arms and match the rep count on the other side.

Common mistakes

• Lifting the forearm off the bench, which turns the rep into a small curl and removes tension from the forearm.
• Using too heavy a weight and barely moving through the wrist, cutting the working range in half.
• Skipping the let-the-bar-roll-into-the-fingers phase, which leaves out the deepest grip and forearm work.
• Speeding through the lowering phase instead of controlling it, where most of the forearm growth comes from.