Dumbbell wrist curl muscles worked dumb Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. 1. Brachialis: The brachialis is a smaller but important muscle underneath the biceps. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries Dec 8, 2023 · The biceps helps rotate the forearm outward as well. These exercises specifically work the biceps brachii. According to the study, a 12-week periodized forearm training Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. Grasp a dumbbell with an underhand grip (i. Let's go over how to perform each. How-to Do Seated Dumbbell Curl Sit on a bench and hold a dumbbell in each hand with palms facing forward, and arms fully extended. They include wrist curls, wrist rotations, hammer curls, etc. What Is a Dumbbell Curl? The dumbbell curl is an isolation exercise for the biceps muscles. But don’t underestimate its simplicity. Nov 4, 2024 · Let's talk about how to properly do dumbbell curls and some of the most popular variations of curls, from incline curls to hammer curls. Each wrist may move independently of the other, helping to even out any strength differences. Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Nov 23, 2022 · I don’t know what it is about Incline Dumbbell Curls, but they are one of my favorite curl movements. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. What is the most effective bicep curl? Concentration curls Read our dumbbell hammer curl guide. Integrate this straightforward, effective exercise into your routine. Additionally, they’re a great exercise for those who work out at home or perform dumbbell only workouts. Jan 5, 2025 · Main points The dumbbell reverse curl is a compound exercise that primarily targets the brachialis, brachioradialis, and pronator teres muscles in the forearm. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. Oct 15, 2020 · The supinated dumbbell curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion. For bodybuilders, the Dumbbell Wrist Curl is a refinement tool — perfect for carving the forearm flexors and boosting grip endurance. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Aug 9, 2022 · The best dumbbell forearm exercises are: Dumbbell Farmer's Carry Dumbbell Reverse Curl Dumbbell Hammer Curl Dumbbell Finger Curls Behind The Back Dumbbell Finger Curls Reverse Concentration Curls Bench Wrist Curls These moves will prevent you from spending an hour on forearm training alone. This variation is effective for improving biceps peak, forearm stability, and grip Feb 14, 2025 · The dumbbell hammer curl is considered an isolation exercise and is primarily performed to target the muscles of the biceps. Dumbbell Farmer Aug 12, 2025 · Here’s a 20-minute dumbbell forearm workout that I’d use with most of my athletes: Hammer Curl – 3 sets of 10 reps Bent Over Rows – 3 sets of 12 reps Zottman Curl – 2 sets of 12 reps Wrist Curl – 2 sets of 15 reps Farmer Walks – 3 sets of 40 steps Bicep Curl – 2 sets of 20 reps Finger Curls – 2 sets of 10 reps The benefit of dumbbells for forearm workouts is that you can Read our dumbbell reverse wrist curl guide. Other smaller forearms muscles are also worked in the underhand dumbbell curl. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. Slowly lower the dumbbells back to the starting position. Unlike traditional curls that include wrist rotations, your hands remain neutral (facing in) during a hammer curl. During the exercise, you’ll hold the dumbbells firmly in your hands, and the forearm muscles are isolated by moving the wrists. Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. Dumbbell exercises are especially effective because they work both the upper and lower body, improve functional strength, and support movement patterns used in daily life such as lifting, pulling, jumping, and walking. Read our dumbbell zottman curl guide. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Aug 3, 2015 · Learn how to perform the reverse dumbbell wrist curls to strengthen your wrist extensors. Dumbbell curl is a basic strength training exercise to build muscle and strength in the arms. Learn to perform the Dumbbell Finger Curls with key instructions, muscle groups worked, required equipment, and essential details. The dumbbell wrist curl is a basic resistance exercise that increases forearm and grip strength. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. The dumbbell hammer wrist curl is a well-known, effective exercise. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Wrist Curl Why it works: This signature wrist isolation exercise blasts the forearms. Jun 3, 2025 · The waiter curl requires you to rest the flat side of the dumbbell on the palm of your hands. Aug 11, 2024 · Dumbbell Curls target your Biceps Brachii, Brachialis, and Brachioradialis for stronger Arms. Learn how to do this exercise, the muscles worked, and the main benefits. Discover the muscles worked by wide grip curls and how to unlock their benefits. Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. Dec 20, 2023 · Dumbbell curls can be added to your full body workouts, your upper body workouts, your pull workouts, and/or your arm day workouts if you perform a bro split. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. It assists with elbow flexion, the prime movement of any bicep curl Trainer Tip: Rotate your wrist slightly outward at the top to increase peak biceps contraction. Jul 23, 2024 · The dumbbell reverse curl is a variation of the standard dumbbell biceps curl in which you hold the dumbbells with your palms facing down (overhead grip). Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards Jun 21, 2025 · The beauty of dumbbell curls lies in their ability to provide unilateral training, meaning each arm works independently. Wrist Curls (Dumbbell) Performance Description Sit on a flat bench, and lean forward. This helps to address and correct muscular imbalances, ensuring symmetrical development and preventing one arm from compensating for the other. Learn to perform the Dumbbell Curl with key instructions, muscle groups worked, required equipment, and essential details. The stretch at the bottom of the rep combined with the big contraction at the top makes them an awesome bodybuilding style lift at the end of a workout. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Learn about basic anatomy, variations, and alternative exercises to add variety to your strength training routine. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Moreover, dumbbells allow for a greater range of motion and natural wrist rotation, which can be more comfortable and effective for 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. Using only your hands and your wrists you will curl the barbell Aug 12, 2025 · Primary Muscles Worked Biceps Brachii: The biceps are the main muscle used during any curl variation and are on the inside of your upper arm. The waiter curl takes grip strength and strain on the forearms completely out of the equation. They improve muscle strength, add definition to the arm, and increase upper body strength. Aug 9, 2015 · Standing Hammer Curl Closing Thoughts You can work the forearm flexors using the biceps dumbbell curl with the hammer grip and similar exercises, but the neutral dumbbell wrist curl (radial deviation) is a good exercise if you specifically want to train the single-joint muscles running from the hand to the radius area of the forearm. The neutral grip is used for Hammer Grip Wrist Curls, which have a similar motion to other wrist curl exercises. Jun 21, 2025 · Dumbbell curls are a strength training exercise that targets the biceps brachii muscle, a primary muscle in the front of the upper arm. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Aug 13, 2025 · Building full-body muscle and strength is a top goal for many people training with weights. 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 Dumbbell Wrist Curl Flexion enhances forearm muscles controlling wrist flexion, improving grip strength, wrist flexibility, and overall forearm growth. Here's a detailed guide on how to do wrist twists for forearm strength and size! What is a Dumbbell Hammer Curl? Dumbbell hammer curls are an effective and beginner-friendly exercise that builds up your biceps and forearms simultaneously. Train both with barbell reverse curls! The neutral grip is used for Hammer Grip Wrist Curls, which have a similar motion to other wrist curl exercises. Aug 12, 2025 · Primary Muscles Worked Biceps Brachii: The biceps are the main muscle used during any curl variation and are on the inside of your upper arm. This exercise can be used as a prehab or post injury exercise in order to train the extensor muscles of the forearm. This movement not only enhances grip strength but also contributes to the overall aesthetic of well-developed forearms. Follow our step-by-step instructions and tips. Work out the muscles in your wrist with dumbbell wrist curls. Aug 11, 2024 · Muscles Worked Performing the dumbbell supinated curl trains the following muscles: Primary muscles: Biceps brachii — long and short heads — are the primary target muscles of the dumbbell supinated curl. . This variation can also be performed on a preacher machine, which provides a nice setup for really focusing on contracting the muscles of your forearm. There are many variations (more on this below), but they all have one thing in common: You’re curling the weight up from below waist level up to shoulder level. The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. Shop premium dumbbells and dumbbell sets from 5 lb to 200 lb, including adjustable, rubber, steel, and custom options, built for every lifter and goal. May 26, 2016 · Few exercises are as popular as the dumbbell curl! Use it to build and strengthen your biceps brachii, brachialis, and brachioradialis. Dumbbell curls primarily target the muscles at the front of the upper arm, specifically the biceps brachii. com Work out the muscles in your wrist with dumbbell wrist curls. This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness. Doing so allows you to use slightly more weight, emphasize the brachioradialis muscle, and improve your wrist stability Nov 13, 2025 · Should you twist wrist when curling? When you begin each rep with a palms-in (neutral) grip rather than palms-up, it forces you to supinate (turn your wrist up) during the curl to arrive in the palms-up position. Muscles worked: Biceps brachii, brachialis. Nearby muscles like the brachialis and forearm flexors may act in a stabilizing capacity, but such contraction is ultimately inconsequential and unlikely to result in any significant Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Due to the nature of your grip on the dumbbells, you will also place a lot of emphasis on the muscles of your forearms as well. They are a highly effective way to target the forearm and bicep muscles. Dec 2, 2024 · The dumbbell hammer curl is the best exercise to work the brachioradialis, which is the largest muscle of the forearms. It helps in building biceps peak and overall size. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. That twist allows you to take your biceps through its full range of motion, helping to develop the muscle more fully. Feb 12, 2022 · Of all the bicep curl variations, the waiter curl remains a common choice amongst gym veterans. We’ve outlined how to perform it and implement it in 2025. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. Because the exercise also works the biceps, you can use more weight than in most forearm exercises. This guide covers proper technique, variations, and programming strategies for optimal bicep development and arm strength. Rest your forearms on your thighs with palms up as you hold the barbell. Jan 8, 2022 · The single dumbbell wrist curl is a fantastic isolation exercise for the forearms because it ensures that each arm receives equal work. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Either sit into a partial squat and rest the forearms on the thighs, or kneel and support the forearms on a bench, keeping the hands slightly below the elbows. Also, learn about the handy benefits and alternative exercises. Unlike traditional bicep curls, which involve flexing the elbow while keeping the palm facing upwards, the reverse curl focuses on extending the wrist while keeping the palm facing Wrist curls with a dumbbell are a more adaptable alternative to those performed with a barbell. Mar 12, 2022 · Not only do big forearms look good, but they’re also extremely important when it comes to training our grip and ensuring good wrist health. Dec 15, 2022 · The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Instructions for the dumbbell wrist curl exercise. Using a bench allows you to focus more on the movement by providing extra stability. palm up) and rest your forearm on either the bench or your knee. The one-arm reverse grip dumbbell wrist curl is an exercise used to target the muscles of the forearms. Feb 12, 2025 · Dumbbell curls are bicep curls that specifically use dumbbells. It can be done using an appropriate machine or a weighted barbell. How to do it: Hold a dumbbell in one hand, palm up, and sit on a bench, allowing your elbow and forearm to rest on your thigh. The Dumbbell Arnold Curl not only targets your biceps but also engages your forearms and shoulders, making it a comprehensive upper body exercise. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Using your wrist alone (i. How to do it: Sit on an incline bench Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Read our dumbbell standing wrist curl guide. Learn its benefits, proper form, common mistakes, and how to incorporate it into your workout routine for maximum forearm strength. Incline Dumbbell Curl Places the biceps in a stretched position, shown to enhance hypertrophy. See how the exercise is performed, and which muscles are worked. Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. See full list on thefitnessphantom. While seated or standing, you flex and extend your wrists while holding a dumbbell in each hand. Bring the gym home! The dumbbell alternating bicep curl alternates each arm, offering several exercise benefits. The movement involves lifting dumbbells towards the shoulders while keeping the elbows close to the sides of the body. Most bicep exercises heavily work the forearms because of grip requirements. May 31, 2023 · These 14 biceps curl variations—including barbell curls, hammer curls, concentration curls, and more—will help you build big arm muscles. This guide covers the 70 best dumbbell exercises to build strength, boost hypertrophy 4 days ago · 5 Best dumbbell exercises for stronger arms, according to a strength coach Lifting your kids, pulling open a heavy door and putting groceries away on a high shelf — they all require upper body strength you can build with basic dumbbell workouts. It’s named for the way the dumbbell is held—similar to carrying a tray—allowing for a neutral wrist position that reduces forearm strain and keeps tension focused on the biceps throughout the lift. These will engage the extrinsic muscles in your arms from your fingertips to your elbow joint. Here's a detailed guide on how to do waiter curls with proper form! A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. In this guide, I’m going to teach you how to do Incline Dumbbell Curls including muscles worked, coaching tips and a few alternatives in Standing Dumbbell Curl instruction video & exercise guide! Learn how to do standing dumbbell curl using correct technique for maximum results! Overview The Waiter Curl is an isolation exercise that targets the biceps brachii, brachialis, and forearms. Why it works: The incline angle stretches the biceps under load, which research shows may amplify muscle-growth signals. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Learn proper form, tips, and how to boost your workout results! Nov 14, 2024 · Discover everything you need to know about the reverse dumbbell curl. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! Apr 23, 2025 · What Muscles are Worked by Dumbbell Wrist Curls? Dumbbell wrist curls are an isolation exercise, meaning that they are only meant to target a single muscle group - this of course being the wrist flexor muscles on the inner section of the forearms. You hand should dangle off your knee, with your elbow bent at 90 degrees. Learn about dumbbell exercises, wrist curls, and strength training in this video. The stability provided by seated variations simplifies isolating specific muscles, whereas standing The Dumbbell Reverse Wrist Curl is an excellent exercise for targeting the forearm muscles, particularly the extensor group. Nov 21, 2025 · Dumbbell Workouts A personal trainer says you should be doing these six dumbbell exercises to build strength all over Strength Workouts An expert trainer recommends these five dumbbell exercises for a comprehensive full-body strengthening workout Dumbbell Workouts An expert trainer says these are Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. May 12, 2024 · Exercises that work multiple forearm muscles simultaneously can improve grip strength and forearm without spending too much time on forearm training. Aug 11, 2024 · As explained in the “Muscles Worked” section, switching grips (pronated, supinated, and neutral) while performing the standing dumbbell preacher curl can target different muscles in your arms, leading to overall balanced growth. The two heads of the biceps are the short head of the biceps and the long head of the biceps. Feb 11, 2025 · The other seated dumbbell variation that targets the forearms well is the seated dumbbell reverse wrist curl. wrist motion alone), curl the weight upward, exhaling throughout the movement. 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. It’s also a strength accessory, helping you hold heavier weights in rows, deadlifts, and pull-ups. Keep your upper arms stationary and raise the dumbbells to shoulder level. e. So, It is an isolation exercise. Mar 27, 2025 · What Muscles are Worked by Dumbbell Curls? Dumbbell curls are an isolation exercise, and as such will only train a single muscle group; the biceps brachii. Like many of the top 5 wrist exercises listed here, the barbell wrist curl is an extremely effective workout that targets the flexor muscles of the forearm. They’re also beginner-friendly – very easy to learn and easy to do, but extremely effective even for advanced lifters. Reverse dumbbell curls are a classic biceps curl exercise used for decades by bodybuilders and strength athletes. Nov 26, 2022 · Dumbbell Forearm Twist is an excellent rotational forearm exercise that can absolutely cook your forearms. Jan 8, 2022 · The dumbbell wrist extension is one of the best exercises for the job because it’s easy to learn, and you can do it virtually anywhere. I recommend pairing it with the dumbbell wrist flexion so that you build strength on both sides of the forearm. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. Feb 28, 2024 · Effective dumbbell exercises that target your forearms include hammer curls, reverse curls, and wrist flexion and extension movements. Specifically, the dumbbell curl works all the muscles in the front of the arm. Detailed exercise instructions, images, and replacement exercises. In this guide, I will teach you how to do Dumbbell Forearm Twists including important coaching tips, muscles worked and a few alternatives. 3. Sit on a bench or at the machine. Learn everything you need to know in 2025 here. Seated Dumbbell Wrist Curls Seated dumbbell wrist curls are isolation exercises primarily targeting the muscles responsible for wrist flexion, specifically the wrist flexor group. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. oblpqq fgqoz eua zbtuc rtb jsupd lmas mgedj ebk vcmrgp pkvwtg shoo udcw vccdm hmlsmc