Wrist curl muscles worked dumbbell. Repeat steps 3-4 for as many repetitions as are .

Wrist curl muscles worked dumbbell You can bolster your forearms with various wrist curl variations. Oct 3, 2025 · Anatomy — What Do Wrist Curls Work? Wrist curls muscles worked — forearm flexors (flexor carpi radialis & ulnaris) The dumbbell wrist curl directly targets the forearm flexors. 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. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. e. Trainer Tip: Rotate your wrist slightly outward at the top to increase peak biceps contraction. See how the exercise is performed, and which muscles are worked. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Suitable for the gym. Grasp a dumbbell with an underhand grip (i. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. 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. 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. 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. Why it works: The incline angle stretches the biceps under load, which research shows may amplify muscle-growth signals. The wrist flexors are the primary drivers of Wrist Curls. This variation is effective for improving biceps peak, forearm stability, and grip 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. Waiter Curl Muscles Worked Waiter curls primarily target the biceps (biceps Jun 29, 2017 · Use the seated dumbbell wrist curl to build your forearms and improve your grip strength. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Add these wrist curl variations to your workout routine to reap the benefits. Repeat steps 3-4 for as many repetitions as are Dumbbell hammer wrist curls involve a rather isolated wrist movement that can be deceivingly effective. Incline Dumbbell Curl Places the biceps in a stretched position, shown to enhance hypertrophy. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. That means they only involve movement at one joint. How to do Seated Dumbbell Wrist Curl with video instructions and muscles worked explained. Strengthening them pays off in the gym, at work, and even while carrying groceries. The motion is similar to other wrist curls, with your forearm resting on your thigh while you bend and extend your wrist. Muscles worked: Biceps brachii, brachialis. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. Dumbbell Wrist Curls Starting Position Sit with forearms resting on your thighs or a bench. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. According to the study, a 12-week periodized forearm training The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. Learn how to do this exercise, the muscles worked, and the main benefits. Dumbbell Curl Muscles Worked The dumbbell curl primarily targets the biceps muscles, with the brachialis and brachioradialis muscles acting as synergists. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. The wrist flexors also act as stabilizers to help control the movement of the weight. wrist motion alone), curl the weight upward, exhaling throughout the movement. Learn about dumbbell exercises, wrist curls, and strength training in this video. INHALE: Slowly lower to the starting position 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. 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. Train both with barbell reverse curls! Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. See full list on verywellfit. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. 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. 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. This exercise is particularly beneficial for athletes and fitness enthusiasts who require robust wrist function for various activities, including weightlifting 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. 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. Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations! 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. 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. Take an underhand grip on one dumbbell, passively extending your wrists downward. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Reverse wrist curls — targeting extensors for balance 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. 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 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. Understanding which muscles wrist curls work is essential for anyone looking to improve forearm functionality and prevent injuries related to repetitive wrist movements. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Located on the front of 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. Using a bench allows you to focus more on the movement by providing extra stability. 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. Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. 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. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. Learn to perform the Dumbbell Standing Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. By targeting these muscles, this movement plays a crucial role in enhancing grip strength and overall forearm stability. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. And all you need is a pair of dumbbells. What are the benefits of the Zottman Curl? The Dumbbell Reverse Wrist Curl is a powerful exercise aimed at strengthening the extensor muscles of the forearm. Which bicep head do reverse curls work? Jan 26, 2022 · Other Muscles Worked: Muscles located in the forearm involved in wrist flexion and extension, as well as finger flexion, are targeted by this variation. The main muscles developed during plate curls are: Biceps brachii – known as the biceps for short, this is arguably the most well-known muscle in the human body. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. But don’t underestimate its simplicity. Mar 13, 2025 · (1) Muscles Worked: Brachialis, brachioradialis, biceps brachii. The movement focuses on the wrist flexor muscles and is often used to improve forearm size and support pressing or curling movements. Because the resistance comes from the cable, not 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. Dumbbell Farmer Nov 19, 2022 · The brachioradialis is a key forearm muscle directly targeted by this exercise. Here’s a breakdown of the muscles worked during dumbbell curls: Learn how to do Dumbbell Standing Wrist Curl exercise properly. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. 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. Jun 3, 2025 · The waiter curl requires you to rest the flat side of the dumbbell on the palm of your hands. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. You hand should dangle off your knee, with your elbow bent at 90 degrees. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Sit on a flat bench, and lean forward. Aug 12, 2025 · That is where the name comes from. This twist helps better target the biceps brachii, encouraging improved strength, hypertrophy, and forearm engagement. Aug 11, 2024 · Plate Curls – Muscles Worked Plate curls are an isolation exercise. 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 Instructions for the barbell wrist curl exercise. They include wrist curls, wrist rotations, hammer curls, etc. Using your wrist alone (i. Also, learn about the handy benefits and alternative exercises. Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. Wrist Curl Why it works: This signature wrist isolation exercise blasts the forearms. This exercise can be used by a variety of individuals to meet an assortment of needs. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. 1. 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. See how the exercise is performed, the proper technique, and which muscles are worked. Most bicep exercises heavily work the forearms because of grip requirements. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Master the dumbbell reverse curl with our 2025 guide. The waiter curl takes grip strength and strain on the forearms completely out of the equation. 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. Here are the major muscle groups that are worked during the Wrist Curl exercise. Are reverse curls effective? Absolutely! Imbalanced forearm muscles almost always lead to elbow pain and shoulder issues. This causes other muscle groups to be recruited, altering the mechanics of the exercise. Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. In the image below, you can see the May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. 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. Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. 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. Oct 24, 2023 · Building up the forearms is as crucial as strengthening your biceps or back because they help lift and press during compound lifts, such as deadlifts, bench presses, bent-over rows, and overhead presses. Place the other hand on top of your wrist (not pictured) to hold the arm in place. Nov 23, 2022 · I don’t know what it is about Incline Dumbbell Curls, but they are one of my favorite curl movements. Work out the muscles in your wrist with dumbbell wrist curls. Follow our step-by-step instructions and tips. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. Read our dumbbell standing wrist curl guide. 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. This guide covers proper technique, variations, and programming strategies for optimal bicep development and arm strength. Aug 11, 2024 · The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. These are the muscles that fire every time you grip, curl, or pull. 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. 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. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Read our barbell wrist curl guide. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. palm up) and rest your forearm on either the bench or your knee. Improve your forearm strength and balance with proper form, set and rep guide and tips. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Cable machines allow you to target every key player involved in elbow flexion, wrist stability, and upper-arm development with just as much, if not more, precision than free weights. As an alternative, you can perform the exercise with a barbell, or rest your forearm against a bench instead of your legs. 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. Instructions for the dumbbell curl exercise. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Jul 12, 2025 · Wrist Curls: Wrist curls are performed by flexing the wrists while holding a barbell or dumbbells with your forearms supported. And among all the isolation exercises for forearm flexors, few can match the Dumbbell Wrist Curl for precision, control, and muscular activation. How to do it: Sit on an incline bench Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Let's go over how to perform each. 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. 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. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. 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 Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. 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. Additionally, other muscles come into play as secondary stabilizers during the reveres grip dumbbell curl: Biceps Brachii, Brachialis, A handful of other muscles work or play the role of stabilizer muscles, including your Wrist Extensors, flexors, and 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. 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 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. However, despite this, they still manage to use several upper and lower arm muscles. Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. . Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. Note, however, that heavy wrist curling exercises can have a high injury risk because your wrists aren’t designed to curl heavy weights. Action EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand. 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. Dumbbell wrist curls are a fantastic isolation exercise for targeting your forearm flexor and extensor muscles. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. The dumbbell wrist curl is a basic resistance exercise that increases forearm and grip strength. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for BICEP CABLE WORKOUTS: MUSCLES WORKED The biceps muscle group might look simple with two peaks on the front of your arm, but true bicep training is anything but. 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. Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. Due to the high prevalence of wrist injuries, exercises targeting strengthening the forearm and wrist are vital to your routine. While the Barbell Wrist May 10, 2022 · The best guide to wrist curls. Here's how to do the exercise, who should add them to workouts, and more. Moreover, the wrist curl Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Standing Dumbbell Curl instruction video & exercise guide! Learn how to do standing dumbbell curl using correct technique for maximum results! 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. 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. Overview The Waiter Curl is an isolation exercise that targets the biceps brachii, brachialis, and forearms. However, we’ve provided step-by-step instructions for the kneeling barbell variation. 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. Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Waiter curls provide this opportunity to isolate the biceps really effectively without needing anything but a single dumbbell. 3. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. The straight barbell reverse curl not only makes your arms look better but also keeps you injury free. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. 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. 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). Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. com Work out the muscles in your wrist with dumbbell wrist curls. dacga eavkxzp kbtr kjzns dzq bgjo lru hied gkybqeh fhocqfwn wmrq nqsvt bnpazpp spoq klyn