Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Forearms

Forearms Muscle Anatomy Diagram

Seated Dumbbell Wrist Curl Overview

The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms.

Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip.

Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries by addressing imbalances in the body.

Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable difference in forearm strength and size.

Seated Dumbbell Wrist Curl Instructions

  1. Grab a pair of dumbbells using a supinated grip (palms facing up) and sit down on the end of a flat bench.
  2. Bending only at the wrists, let the dumbbells drop as far as possible. This is the starting position for the exercise.
  3. Slowly curl the dumbbells towards your body using your wrists. Squeeze the forearm muscles at the top of the movement.
  4. Pause, and then slowly lower the dumbbells back to the starting position.
  5. Repeat for desired reps.

Seated Dumbbell Wrist Curl Tips

  • Keep the rep timing slow, and pause/squeeze the forearms for a count of two at the top of the movement for added intensity.
  • Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.
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