Male model ex_DO6CMO

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Lower Arms · Dumbbell

Wrist Curl Dumbbell

intermediatestrength

Wrist Curl Dumbbell is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Forearms

How to do Wrist Curl Dumbbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up) in each hand.
Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
Curl the dumbbells upward by flexing your wrists, lifting the weights as high as possible while keeping your forearms flat on the bench.
Slowly lower the dumbbells back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.

Form tips

Keep your forearms pressed firmly against the bench to isolate the wrist movement.
Use a controlled motion to lift and lower the dumbbells, avoiding any jerking movements.
Avoid using your shoulder or upper arm to lift the weight.

Wrist Curl Dumbbell alternatives

Wrist Curl Barbell

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

Cable Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

More forearms exercises

Barbell Wrist Curl on Knees

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Dumbbell Reverse Wrist Curl

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Dumbbell Standing Wrist Curl

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Ez Bar Seated Wrist Curl

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Barbell Wrist Curl Wide Legs

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Barbell Standing Back Wrist Curl

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Dumbbell Seated Neutral Wrist Curl

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Dumbbell One Arm Wrist Curl

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Wrist Curl Dumbbell FAQ

What muscles does Wrist Curl Dumbbell work?

Wrist Curl Dumbbell mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).

What equipment do you need for Wrist Curl Dumbbell?

You need a dumbbell.

How many sets and reps of Wrist Curl Dumbbell should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Wrist Curl Dumbbell good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Wrist Curl Dumbbell burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Wrist Curl Dumbbell?

Other exercises for the forearms include Wrist Curl Barbell, Band Wrist Curl, Cable Wrist Curl and Kettlebell Wrist Curl.

For developers

Use Wrist Curl Dumbbell in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_DO6CMO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_DO6CMO",
  "name": "Wrist Curl Dumbbell",
  "model": "male",
  "target": "Forearms",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_DO6CMO/mp4-720.mp4?…",
    "poster": "https://…/ex_DO6CMO/poster.jpg?…"
  }
}