Dumbbell Wrist Curls: technique, Variations, Benefits

In a home workout series of dumbbell exercises, here’s a new article for you. In this post, I’m going to share dumbbell exercises for forearms and wrist. We’ll see variations, benefits and types of dumbbell wrist curls and twists.

Exercising the forearms are as important as exercising the biceps and triceps. Because the wrists or forearms is an important part that makes the entire arm stronger and muscular.

Training for the forearms in the upper body is the same as the working out the calves in the lower body. Both are equally important for the overall physique. Like calves workout, adding dumbbell forearm exercises or wrist curls in the overall workout routine is quite essential.

Dumbbell wrist curls not only strengthen forearms and but it also improves grip strength and overall lifting strength. You can lift heavier weights without the risk of getting injured.

Content

  1. Variations of Dumbbell wrist curl.
  2. Step-by-step instructions on how to perform different wrist curls.
  3. Benefits of doing wrist curls with the dumbbells.
  4. Who Should Avoid Wrist Curls
  5. How Often Should You Do Wrist Curls?
  6. What Are The Other Ways To Strengthen Your Wrist And Forearms?

Dumbbell Wrist Curls Variation

  1. Palms-up wrist curl
  2. Palms-down or reverse wrist curl
  3. One-arm Palm-up Wrist Curl
  4. One-Arm Palm-Down Wrist Curl

How To Do Dumbbell Wrist Curls: equipment, Technique, Instructions and Common Mistake

Curling or twisting the wrist is an isolation movement, that means this exercise isolates the muscles it is intended to work. Isolation movements are different from the compound movements which is responsible for targeting the primary movers and promoting mass gain.

Isolation exercises are useful at correcting weakness and improving the strength of a specific muscle. For this reason, adding isolation workouts like wrist curls along with the compound exercises is quite essential for the overall fitness.

EQUIPMENT

There are multiple ways you can do wrist curls. You can do it using wrist rotation or curl machine, using bar and rope or the best one with the dumbbells. As you know this article is a part of the dumbbell exercises, this is why I’ll share instructions on how to do wrist curls using the dumbbells.

To perform the dumbbell wrist curls, you need at least one dumbbell and a bench or a chair where you can sit.

TECHNIQUES

Doing exercises with the right techniques always gives a better result as well as reduce the risk of injuries.

Weight

As you know wrist curl is an isolation movement that’s why using lighter weight dumbbells, in the beginning, would be good for the forearms.

Range of Motion

The twisting of the wrist requires a small range of motion. Because only your wrists move up and down. And to perform each repetition correctly, make sure you move your wrist steadily and with control rather than shoving the weights rashly. Doing rapidly can hurt your wrist and may cause injury.

Breathe-In-Breathe-Out properly

Breathing in the right way and at the right time is an important part of any exercise. To perform the dumbbell wrist curl efficiently, exhale as you curl your wrist upward and inhale as you return to the starting position.

Holding the breath during the exercise shifts the focus from your forearm muscle to your breath. It can cause tension and strain in the body as well as affect your blood pressure.


How To Perform Dumbbell Wrist Curls: Step-By-Step Instructions


Dumbbell palms-up wrist curl or twist

  1. Grab one dumbbell in each hand and sit on the corner of a bench or a chair.
  2. Keep your both feet firmly on the floor and make sure your thighs are parallel to the ground.
  3. Grip the dumbells with an underhand grip and place your wrist on your knees with your palms facing up.
  4. Adjust your arms so your wrists are hanging over the edge of your knees. That’s your starting position.
  5. Now curl your wrist up and down to engage the forearms.
  6. Keep your arms still when you twist your wrist.
  7. Do as many reps as possible. But perform at least 3 sets of 8 reps.

Dumbbell palms-down or reverse wrist curl or twist

  1. Grab one dumbbell in each hand and sit on the corner of a bench or a chair.
  2. Set your feet firmly on the floor and make sure your thighs are parallel to the ground.
  3. Grip the dumbells with an overhand grip and place your wrist on your knees with your palms facing down.
  4. Adjust your arms so your wrists are staying on the edge of your knees. That’s your starting position.
  5. Now curl your wrist up and down to engage the forearms.
  6. Keep your arms still when you twist your wrist.
  7. Do as many reps as possible until you feel a little pain in your wrist.
  8. Recommend sets and reps- 3 x 8-10.

One-Arm Palm-up Wrist Curl

  1. Grab one dumbbell in your one hand and sit on the corner of a bench or a chair.
  2. Keep your feet firmly on the floor and make sure your thighs are parallel to the ground.
  3. Hold the dumbbell with an underhand grip and put your wrist on your knees with your palms facing up.
  4. Set your arm so your wrist is hovering over the edge of your knee. That’s your starting position.
  5. Now twist your wrist up as high as possible, hold for a moment then slowly lower it down. Make sure your forearms are well engaged while twisting your wrist.
  6. Keep your arms still when you twist your wrist.
  7. Do as many reps as possible. Repeat these steps with your opposite arm.
  8. Recommend sets and reps- 3 x 8-10.

One-Arm Palm-Down Wrist Curl Rotation

  1. Sit on the corner of a bench or a chair with one dumbbell in your right hand.
  2. Set your right feet firmly on the floor and make sure your right thigh is parallel to the ground.
  3. Grip the dumbells with an overhand grip and place your wrist on your right knee with your palm facing down.
  4. Set your arm so your wrist is hovering over the edge of your knee. That’s your starting position.
  5. Now twist your wrist up as high as possible, hold for a moment then slowly lower it down. Make sure your forearms are well engaged while twisting your wrist.
  6. Keep your arms still when you twist your wrist.
  7. Do as many reps as possible. Repeat these steps with your opposite arm.
  8. Recommend sets and reps- 3 x 8-10.

COMMON MISTAKE

  1. Don’t just rush. Do each rep slowly and in the control range of motion to prevent the hand-held weights from straining your wrists.
  2. Most people create unnecessary forearms movement. But it’s important to keep your forearms stationary during this exercise. Only your wrists should be twisted up and down throughout the workout.
  3. Many people just thrust the weights recklessly without thinking about a range of motion. Although wrist curls require only a small range of motion. Remember doing them hurriedly can strain your wrist and cause injury.
  4. Maintain your breathing pattern during the exercise. Inhale before you twist up and exhale after you twist down. Holding the breath during the exercise shifts your focus from wrist to breath that will affect the result.
  5. The one more common mistake that people make is they don’t position their arms properly on the knees or a flat surface. Putting arms over the edge of your knees ensures that the focus of the motion is on the wrist so that the forearms are the only muscles that are engaged during twist or curling.
    Incorrect positioning of the arms may not isolate the forearms properly and you may feel the exercise is in other muscles of your arms.

Benefits of doing wrist curls with the dumbbells

  1. Dumbbells are not attached to anything, they are free to use. with the help of dumbbells of you can control the range of motion and target the muscles more specifically.
  2. Dumbbells are adaptable. You can use dumbbells wherever you want like at the gym, home, playground etc.
  3. If you don’t have a pair of dumbbells with you or you do workouts with a couple of friends with only a pair of dumbbells, then you can use one dumbbell to perform several exercises.

Benefits of Wrist Curls

  1. Wrist curls improve forearms and grip strength. Strong forearm and stronger grip will help you in other activities like pullups, pull-down and in the lifting heavier weights such as deadlifts, bench press, bicep curls etc.
  2. Wrist curls make your wrists and forearm muscles stronger, flexible and muscular. Flexible and muscular wrists improve different movements such as adduction, abduction, flexion-extension and circumduction.
  3. Having flexible and stronger wrists reduces the risk of injuries.

1. Who Should Avoid Wrist Curls?

Avoid dumbbell wrist curls if;

  • You have pre-existing wrist issues.
  • You feel pain in your wrist or forearm.

2. How often should You do wrist curls?

At least twice a week.

Do dumbbell wrist curls two or three times a week, before or after the workout session. It won’t take much time, you can do effective wrist workout in just five minutes.

3. What Are the other Ways to Strengthen Your Wrist and Forearms?

If you feel pain while doing wrist curl, do not worry. There are other exercises you can do to strengthen your wrist. Such exercises are Kneeling knuckle push-ups, wrist roller for forearms and hand gripper exercise.

Final Words

Exercising the wrists and forearms are equally important as exercising the biceps, triceps and other muscles group. If you’re a beginner, perform wrist curls with the light dumbbells and then increase weights over a period of time. These dumbbell exercises for forearms are quite effective so include the above dumbbell wrist curls exercises in your overall workout routine for stronger arms.

Disclosure: This post may contains affiliate links so when you buy something through that links, I might get a small commission, without any extra cost to you. 

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