Wrist curls with dumbbells or barbell. Kneel on the floor next to the bench.

Wrist curls with dumbbells or barbell The best choice for you will depend on your individual goals and needs. Pause for a moment at the top of the movement, feeling the contraction in your forearms. Mar 9, 2024 · Both dumbbell wrist curls and barbell wrist curls are effective exercises for building wrist strength. Jun 30, 2025 · Dumbbell curls involve lifting individual dumbbells, typically with each hand, to target the biceps. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. Jan 20, 2023 · Your standard biceps curls—dumbbell curls, barbell curls, almost any type of curl—works best with your wrists staying throughout each set from a neutral position. Rest your forearm on your thigh or a flat surface, allowing your wrist to hang off the edge. Grasp a dumbbell with an underhand grip (i. Place your forearms on the bench and allow your hands to hang off the edge. I hold the bar with an underhand grip, and curl my wrists upward, palms toward the sky. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Slowly lower the barbell towards the ground by bending your wrists. Sit on a flat bench, and lean forward. The barbell wrist curl targets the wrist flexors to improve forearm strength and endurance. Descend until you feel a deep yet comfortable forearm Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. , this section of the article will unpack issues that can transcend whatever you’re specifically holding onto for your curls or whatever type of curls you may be doing. See full list on verywellfit. As for the reverse wrist curl, a 20lb barbell and 10lb dumbbells are decent for both beginners and mid-intermediates. The behind-the-back barbell wrist curl is a great exercise for Jul 14, 2025 · Unlike barbell curls, dumbbell curls can accommodate a variety of wrist positions, including supinated, neutral (hammer grip), and rotating supination, offering more variation in targeting different components of the biceps and forearm musculature. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Learn about dumbbell exercises, wrist curls, and strength training in this video. . Hold the bar with a palms-up grip. So, It is an isolation exercise. Your wrists should extend just beyond your knees, allowing free movement. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Some people like these better than the type I described above. Nov 7, 2024 · Standing wrist curls I like to do mine standing, with a barbell. Execution Grip the Dumbbell: Ensure a firm grip on the dumbbell with your palm facing upwards. Learn how to do it and more. Also, this exercise can be done in a seated position, with forearms resting on Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. Learn about different types of curls in this dumbbell workout video. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Jan 8, 2022 · Standing wrist curl training tips Doing the barbell wrist curl standing has its advantages over regular palm up barbell wrist curls over a bench. Similar Exercises to the Behind the Back Bicep Wrist Curl with a Barbell Zottman Curl (Dumbbell) Zottman dumbbell curls are a bicep and forearm exercise with numerous benefits. Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. Aug 23, 2023 · While it may seem intuitive to grip the dumbbells or barbell tightly during curls to maintain control, excessive gripping can exacerbate wrist pain. Jul 9, 2025 · The barbell curl primarily targets your biceps, allowing you to build size in your upper arm and strength that can support other lifts. Learn how to do this exercise, the muscles worked, and the main benefits. Develop powerful and sculpted forearms with reverse wrist curls. While seated or standing, you flex and extend your wrists while holding a dumbbell in each hand. palm up) and rest your forearm on either the bench or your knee. Summary To perform wrist curls, you will need a dumbbell or barbell and a flat surface, like a bench or table. However, these exercises can pose mechanical challenges, especially when using a barbell. When you grip too tightly, tension travels up through your forearms and into your wrists, increasing the risk of strain or injury. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Dumbbells put less strain on your wrists and forearms because you can rotate your palms with Oct 12, 2022 · The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. Sit on a bench and hold a dumbbell or barbell with an underhand grip, resting your forearms on your thighs. It is important to maintain proper form throughout the exercise, keeping your elbows close to your body and using a weight that is challenging but manageable. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. How to perform Dumbbell Wrist Curl with proper form Starting Position Sit on a bench or chair. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. You can supinate your wrists more on dumbbell curls. You can perform wrist curls with either a barbell or dumbbells. Read our dumbbell standing wrist curl guide. Dial in your form and fix common mistakes with this detailed guide, laying out everything you need to know to master this accessory lift. Plus, discover the 4 mistakes to avoid for the best results. Step-by-step exercise guide, video, and form tips. However, I prefer grabbing a light fixed barbell so that I don’t have to change the weights around when I superset this exercise with the regular barbell wrist curl. Jan 4, 2022 · It’s much easier to assess wrist curl strength based on reps and sets rather than 1RM performance because the former is more important for grip strength and hypertrophy. Load a reasonably light amount of weight onto a barbell (or just grab a preloaded bar). But in order to get those benefits—which you’ll discover in the next section—you must follow these 3 critical training tips. You can gain strength quicker on barbell curls because the weight increments are smaller. Focus on the contraction The same applies when using dumbbells. May 9, 2022 · Whether you’re curling with a traditional barbell, an EZ curl bar, dumbbells, kettlebells, cable machines, etc. Hold the barbell in front of you with a shoulder-width Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and wrist extensor muscles. There are plenty of other options for training grip strength and forearms, such as barbell overhand wrist curls, cable wrist curls, or fitness band wrist curls —perfect for home workouts. Seated wrist curls, on your lap (or a bench or table) This type combines the wrist and finger curl. But don’t underestimate its simplicity. May 30, 2024 · The behind-the-back wrist curl is an effective and somewhat uncommon forearm exercise that helps to strengthen the forearm muscles, especially the wrist flexors. Jan 8, 2022 · You can do standing reverse wrist curls with an Olympic bar and even with dumbbells. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Keep wrists and elbows at the same height. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. As an alternative, you can perform the exercise with a barbell, or rest your forearm against a bench instead of your legs. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. Sep 6, 2023 · Want to improve your forearm and grip strength? The wrist curl, a targeted forearm exercise, plays a pivotal role in not only strengthening the forearms but also enhancing grip strength – a crucial aspect in many athletic and everyday activities. The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Work out the muscles in your wrist with dumbbell wrist curls. Evidence-based training tips for maximum strength, size, and muscle growth. They can be performed with either a barbell or dumbbells, and each variation has its own benefits and drawbacks. Barbell curls, on the other hand, involve lifting a single barbell with both hands, which can be more effective for building overall arm strength and endurance. Discover the top 10 benefits of this exercise for enhanced strength and definition. This exercise allows for a greater range of motion and can help improve overall biceps development. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. While the Barbell Wrist May 2, 2022 · Barbell curl vs dumbbell curl: The key differences You can lift heavier on barbell curls. This is the basic forearm exercise. Support your forearm on your lap (or kneel behind a bench, or use any convenient flat surface like the top of a reverse hyper machine). Squeeze. Dumbbells are better for correcting and preventing muscle imbalances. e. This exercise is a variation of the traditional wrist curl with a twist. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Increase wrist strength with dumbbell reverse wrist curls. Aug 31, 2014 · Seated Wrist Curl Exercise (Wrist Flexion) Isolating the forearms, seated barbell wrist curl exercise is of great benefit to anyone carrying out lifting motions, either in the workplace or in a competitive setting. Using your wrist alone (i. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. It’s one of the best ways to build grip strength, forearm endurance, May 10, 2022 · The best guide to wrist curls. Learn the technique and benefits in 2025 here. Aug 11, 2024 · Barbell Wrist Curl: Strengthen Your Forearm Flexors Effectively The barbell wrist curl is a common exercise for building the forearm muscles. Using a bench allows you to focus more on the movement by providing extra stability. Follow our simple guide for perfect form and results. Jan 8, 2022 · Learn how to do the behind the back wrist curl for your forearms with perfect form using barbells, cables, and even dumbbells. Instead of gripping the weight in front of you on a bench or thigh, you grip it behind your back. Repeat steps 3-4 for as many repetitions as are Dumbbell Wrist Curl: Sculpting Forearm Size, Strength, and Symmetry If you want complete arm development — not just big biceps and triceps, but that powerful, sinewy look from wrist to elbow — you can’t skip 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. The exercise involves flexing and extending your wrist with the weight in your hand, either in a seated or standing position. Discover the proper form, the mistakes to avoid, and the many benefits. You can do it with a barbell or with dumbbells. wrist motion alone), curl the weight upward, exhaling throughout the movement. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. Sep 16, 2024 · Learn how to prevent wrist pain during your next arm day and avoid discomfort while doing bicep curl exercises. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Apr 24, 2025 · Learn how to do wrist curls with dumbbells effectively for stronger wrists. The goal with the movement is to curl the dumbbells with palms facing up, rotate your wrist 180 degrees at the top, and finish the repetition with a reverse-grip curl. Slowly curl your wrists upward, lifting the weight and flexing your forearms. And among all the isolation exercises for forearm flexors, few can match the Dumbbell Wrist Curl for precision, control, and muscular activation. To address these challenges, dumbbells can provide more comfort and flexibility in wrist movement. Jun 29, 2017 · Build your forearms and improve your grip strength with the seated dumbbell wrist curl, an isolation exercise. According to the study, a 12-week periodized forearm training Feb 10, 2025 · Barbell Wrist Curls vs Dumbbell Wrist Curls Each has its pros and cons; dumbbells can be easier on the wrists as they are able to move and flex freely without being locked in place with a barbell. Gradually lower the weight back to the starting Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. Jan 8, 2022 · Here’s how to do palm up barbell wrist curls over a bench: Place a barbell along the longest side of the weight bench. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. Jun 13, 2024 · The best choice between barbell wrist curl vs dumbbell wrist curl ultimately depends on your individual fitness goals, experience level, and any existing limitations. com Mar 26, 2024 · Wrist curls are an essential exercise for building stronger forearms. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Here’s how to perform Wrist Curls with a dumbbell or barbell: Stand with purpose by keeping your feet shoulder-width apart, chest up, and grip a dumbbell or barbell with palms facing up, knuckles pointing down. Minimize your risk of forearm pain. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. Dec 2, 2024 · Standard wrist curls and reverse wrist curls are commonly used to target the forearm muscles. Kneel on the floor next to the bench. Benefits of Dumbbell Curls Read our barbell wrist curl guide. Hold a dumbbell in one hand with your palm facing up. Wrist curls with a dumbbell are a more adaptable alternative to those performed with a barbell. In this blog post, we’ll compare barbell vs dumbbell wrist curls and help you decide which is the best option for you.