Wrist curl dumbbell muscles worked. Master the dumbbell reverse curl with our 2025 guide.

Wrist curl dumbbell muscles worked The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Read our barbell wrist curl guide. 3. They’re also beginner-friendly – very easy to learn and easy to do, but extremely effective even for advanced lifters. Mar 14, 2022 · This means finding exercises that can create the results we want, without requiring expensive equipment is a huge bonus for home workouts. See how the exercise is performed, and which muscles are worked. Improve your forearm strength and balance with proper form, set and rep guide and tips. The movement focuses on the wrist flexor muscles and is often used to improve forearm size and support pressing or curling movements. The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. Learn how to do this exercise, the muscles worked, and the main benefits. The wrist flexors are the primary drivers of Wrist Curls. Muscles worked: Biceps brachii, brachialis. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. It’s also a strength accessory, helping you hold heavier weights in rows, deadlifts, and pull-ups. Here's a detailed guide on how to do wrist twists for forearm strength and size! 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. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Repeat steps 3-4 for as many repetitions as are Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Nov 27, 2024 · If you like to lift weights, you need to train your wrists. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. This exercise can be performed in two variations: with elbows bent at 90 degrees and arms in Learn to perform the Dumbbell Standing Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. This causes other muscle groups to be recruited, altering the mechanics of the exercise. This exercise can be used by a variety of individuals to meet an assortment of needs. 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. The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. This guide covers proper technique, variations, and programming strategies for optimal bicep development and arm strength. This variation is effective for improving biceps peak, forearm stability, and grip Aug 12, 2025 · That is where the name comes from. 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. 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. 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. Action EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. Dumbbell curls primarily target the muscles at the front of the upper arm, specifically the biceps brachii. Using a bench allows you to focus more on the movement by providing extra stability. While seated or standing, you flex and extend your wrists while holding a dumbbell in each hand. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. 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. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. 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. Sit on a flat bench, and lean forward. Nov 8, 2024 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. Also, learn about the handy benefits and alternative exercises. According to the study, a 12-week periodized forearm training Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. This can enhance everyday activities that involve lifting and carrying while reducing the risk of common wrist injuries. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. 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. Grasp a dumbbell with an underhand grip (i. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Learn about dumbbell exercises, wrist curls, and strength training in this video. Jan 26, 2023 · As you curl the dumbbell toward your shoulder, you rotate your wrist from a neutral grip (palms facing inward) to a supinated grip (palms facing up). Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. The dumbbell back wrist curl is an exercise that targets the muscles that bend the wrists and fingers. Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. com Oct 3, 2025 · Db wrist curls shore up that weak link so you can focus on the muscles that should be doing the heavy lifting. 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. Learn how to do Dumbbell Standing Wrist Curl exercise properly. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. But don’t underestimate its simplicity. Most bicep exercises heavily work the forearms because of grip requirements. By focusing on the extensor muscles, this exercise helps to 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. Why it works: The incline angle stretches the biceps under load, which research shows may amplify muscle-growth signals. You hand should dangle off your knee, with your elbow bent at 90 degrees. 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. wrist motion alone), curl the weight upward, exhaling throughout the movement. this should be performed in combination with the reverse wrist curl or wrist extension to assure equal growth of the wrist extensor and wrist flexor muscles. Wrist curls with a dumbbell are a more adaptable alternative to those performed with a barbell. Jul 12, 2025 · Wrist Curls: Wrist curls are performed by flexing the wrists while holding a barbell or dumbbells with your forearms supported. 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. Dec 30, 2023 · What is Wrist Curl Exercise? The wrist curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable Instructions for the dumbbell curl exercise. Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. 1. So, It is an isolation exercise. How to do hammer curls: Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip, as if you were holding a Nov 7, 2024 · Muscle mass. Because the exercise also works the biceps, you can use more weight than in most forearm exercises. 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. Our complete guide to forearm curls covers the form, common mistakes, and benefits. 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. INHALE: Slowly lower to the starting position Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Understanding which muscles wrist curls work is essential for anyone looking to improve forearm functionality and prevent injuries related to repetitive wrist movements. Use the dumbbell wrist twist for function and stronger lifts in 2025! May 18, 2025 · What Are Forearm Curls with Dumbbells? At its core, a forearm curl with dumbbells is a simple, focused exercise designed to strengthen the muscles of the forearm. 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 Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. 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. It’s effective for building forearm strength, muscle definition and improving grip strength. 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. 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. Aug 11, 2024 · The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Follow our step-by-step instructions and tips. 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. Moreover, the wrist curl May 10, 2022 · The best guide to wrist curls. Waiter curls provide this opportunity to isolate the biceps really effectively without needing anything but a single dumbbell. More specifically, wrist curls target the wrist extensor and flexor muscles. It is a beginner-friendly exercise that improves wrist stability and enhances grip strength, making it a valuable addition to any workout routine. These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. 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. Nov 19, 2025 · Dumbbell curls are a fundamental exercise in strength training, primarily targeting the biceps brachii, the muscle located on the front of the upper arm. Located on the underside of the forearm, these muscles are responsible for flexing the wrist, curling the weight toward your body, and creating that forearm burn you crave. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. 6 days ago · Bicep Curls: Dumbbell, barbell, hammer variations for peak muscle growth and strength Bicep curls are a cornerstone of arm training, but not all curls are created equal. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. The wrist flexors also act as stabilizers to help control the movement of the weight. . Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Aug 11, 2024 · Muscles Worked Wrist flexors Wrist flexors are located on the palm side of the forearm and include several muscles that help us to curl the wrist. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. Standing Dumbbell Curl instruction video & exercise guide! Learn how to do standing dumbbell curl using correct technique for maximum results! Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Read our dumbbell reverse wrist curl guide. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. This twist helps better target the biceps brachii, encouraging improved strength, hypertrophy, and forearm engagement. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Read our dumbbell standing wrist curl guide. Here are the major muscle groups that are worked during the Wrist Curl exercise. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. 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. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. The stability provided by seated variations simplifies isolating specific muscles, whereas standing Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. Due to the high prevalence of wrist injuries, exercises targeting strengthening the forearm and wrist are vital to your routine. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Mar 13, 2025 · (1) Muscles Worked: Brachialis, brachioradialis, biceps brachii. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. How to do it: Sit on an incline bench Jun 3, 2025 · The waiter curl requires you to rest the flat side of the dumbbell on the palm of your hands. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Wrist Curl Why it works: This signature wrist isolation exercise blasts the forearms. While the biceps are the main focus, dumbbell curls also engage secondary muscles such as the Forearms and grip provide hidden support for strength and daily living. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Take an underhand grip on one dumbbell, passively extending your wrists downward. Nov 23, 2022 · I don’t know what it is about Incline Dumbbell Curls, but they are one of my favorite curl movements. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. palm up) and rest your forearm on either the bench or your knee. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. Dumbbell hammer wrist curls involve a rather isolated wrist movement that can be deceivingly effective. 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. Each wrist may move independently of the other, helping to even out any strength differences. Dumbbell Wrist Twist is an isolation exercise that primarily targets the forearm muscles, including the pronator teres, supinator, and brachioradialis. Trainer Tip: Rotate your wrist slightly outward at the top to increase peak biceps contraction. See full list on verywellfit. 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. See how the exercise is performed, the proper technique, and which muscles are worked. The dumbbell, barbell, and hammer variations each target the biceps uniquely, offering distinct benefits for muscle growth and strength. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend 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 Overview The Waiter Curl is an isolation exercise that targets the biceps brachii, brachialis, and forearms. This movement primarily targets the wrist flexors, muscles that control the movement of your wrist and fingers. Place the other hand on top of your wrist (not pictured) to hold the arm in place. In the image below, you can see the Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. 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. Here’s a breakdown of the muscles worked during dumbbell curls: The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. 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. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. This movement not only enhances grip strength but also improves overall upper body functionality, making it a great addition to any strength training routine. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. For bodybuilders, the Dumbbell Wrist Curl is a refinement tool — perfect for carving the forearm flexors and boosting grip endurance. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. Using your wrist alone (i. In this article, you will learn the correct technique for performing the Nov 26, 2022 · Dumbbell Forearm Twist is an excellent rotational forearm exercise that can absolutely cook your forearms. Nov 20, 2025 · These muscles not only enhance grip strength and forearm endurance but also play a vital role in everyday activities and sports that require wrist stability and control. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries 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 The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Dumbbell Curl Muscles Worked The dumbbell curl primarily targets the biceps muscles, with the brachialis and brachioradialis muscles acting as synergists. Dumbbell Wrist Curls Starting Position Sit with forearms resting on your thighs or a bench. e. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. They include wrist curls, wrist rotations, hammer curls, etc. Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. In this guide, I will teach you how to do Dumbbell Forearm Twists including important coaching tips, muscles worked and a few alternatives. However, we’ve provided step-by-step instructions for the kneeling barbell variation. Master the dumbbell reverse curl with our 2025 guide. As an alternative, you can perform the exercise with a barbell, or rest your forearm against a bench instead of your legs. Train both with barbell reverse curls! Dec 2, 2024 · Hammer Curls The dumbbell hammer curl is the best exercise to work the brachioradialis, which is the largest muscle of the forearms. Here's how to do the exercise, who should add them to workouts, and more. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Which muscles use in wrist curls? There are some muscles worked during Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Dumbbell curls, for instance, allow for a greater range of motion and unilateral training The Dumbbell Standing Wrist Reverse Curl is an effective exercise designed to strengthen the muscles in the forearms, particularly the extensors responsible for wrist extension. This muscle is responsible for elbow flexion, the movement of bending the arm, and is divided into two heads: the long head and the short head. The forearms recover quickly compared to bigger muscles. Add these wrist curl variations to your workout routine to reap the benefits. Waiter Curl Muscles Worked Waiter curls primarily target the biceps (biceps The dumbbell wrist curl is a basic resistance exercise that increases forearm and grip strength. 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. And all you need is a pair of dumbbells. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm 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 Learn to perform the Dumbbell Palms-Down Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Learn to perform the Dumbbell Curl with key instructions, muscle groups worked, required equipment, and essential details. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris. The waiter curl takes grip strength and strain on the forearms completely out of the equation. 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. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Instructions for the barbell wrist curl exercise. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. Incline Dumbbell Curl Places the biceps in a stretched position, shown to enhance hypertrophy. Two to three short sessions per week of wrist and forearm exercises is enough. jefdzmk rbjp vbrxmh uroyyq lueledos zfcpa cwjhz qbqk gycxbcf vhcegpg ytsou fxgimm mfp xgoyh xsttirz