DB Wrist Curls
EquipmentDumbbell
TypeIsolation
DifficultyBeginner
Primary:Forearms
📋 How to Perform
- Kneel beside a flat bench.
- Place your forearms flat on top of the bench surface.
- Hold a dumbbell in each hand with palms facing up.
- Let your wrists and hands hang off the edge of the bench.
- Curl your wrists upward, bringing the dumbbells toward your forearms.
- Squeeze at the top, then slowly lower back down.
- Repeat for desired reps.
💡 Pro Tips
- Keep your forearms pressed flat on the bench surface.
- Only your wrists should move, not your forearms.
- Use controlled tempo, especially on the lowering phase.
⚠️ Common Mistakes to Avoid
- Stopping short of the bottom, which skips the stretched range of the forearm flexors and shrinks each rep.
- Choosing weight so heavy the wrists barely move, which turns each rep into a small partial.
- Resting the wrists on the bench instead of past the edge, which blocks the hands from lowering fully.
