Wrist Curl (Dumbbell)
The dumbbell wrist curl is an isolation exercise designed to strengthen the forearm flexor muscles and improve overall grip power. By stabilizing the arm and curling the weight inward, it specifically targets the inner forearm muscles used in pulling movements and daily carrying tasks.
Forearms are small, resilient muscles that can be easily overtrained if volume isn't managed correctly relative to your heavy compound pulling work. The AI analyzes your recent lifting history and recovery data to prescribe the optimal volume and intensity for these accessory movements, ensuring growth without risking repetitive strain injury. If you experience wrist pain, the app can immediately suggest biomechanically friendly alternatives based on your feedback history.
Form Cues
- Rest your forearm completely flat on a bench or your thigh for stability.
- Allow the dumbbell to roll down into your fingers at the bottom of the movement.
- Curl the weight up as high as possible by flexing your wrist.
- Squeeze the forearm muscles hard at the peak of the contraction.
- Control the weight slowly as you lower it back to the starting position.
- Don't lift your forearm off the bench to help move the weight.
- Don't use your bicep to pull the weight up.
- Don't swing the dumbbell or use momentum to initiate the curl.
- Don't cut the range of motion short; fully extend the wrist at the bottom.
Common Mistakes
- Lifting the forearm off the support
- Using excessive momentum
- Shortening the range of motion
- Gripping the dumbbell too tightly preventing finger roll
- Using a weight that is too heavy to control
Muscles Worked
This exercise primarily targets the wrist flexors (flexor carpi radialis and ulnaris) located on the underside of the forearm. These muscles are essential for stabilizing the wrist during heavy lifts and improving grip strength for exercises like deadlifts and rows.
Primary
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