At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Wrist flexion |
| Primary muscle | Forearm Flexors |
| Also works | Brachioradialis |
The movement, step by step.
- Support one forearm palm-up on a bench or thigh with the wrist beyond the edge.
- Flex only the wrist to lift a light dumbbell through a small comfortable range.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the forearms supported.
- Use a light load and a small comfortable wrist range.
Common mistakes
- Lifting the whole forearm instead of bending the wrist.
- Dropping the weight abruptly into the stretched position.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Wrist Curls — PureGym.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Forearm Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.