Strength / Dumbbell
A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.
Dumbbell
beginner
isolation
Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up.
Let both dumbbells roll down to your fingertips.
Curl both dumbbells up by flexing your wrists.
Squeeze at the top, then lower under control.
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
