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Arms Dumbbell Beginner Video

How to do the Wrist Curl

Primary: Forearms. Also called: dumbbell wrist curl, forearm curl.

Demo video: Wrist Curl · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on a bench holding light dumbbells with your forearms resting on your thighs and your palms facing up.

  2. 2

    Let your wrists hang over your knees and lower the dumbbells by extending your wrists.

  3. 3

    Curl your wrists up as high as possible while keeping your forearms on your thighs.

  4. 4

    Lower slowly to a full stretch.

Coaching cues

  • Only the wrists move
  • Use a full range of motion
  • Keep the weight light

Common mistakes

  • Lifting the forearms off the thighs
  • Going too heavy
  • Moving too fast

Sets, reps and where it fits

Muscle

3–4 × 12–20

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–20

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Wrist Curl alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Reverse CurlDumbbell · beginner Hammer CurlDumbbell · beginner Zottman CurlDumbbell · intermediate Dumbbell ShrugDumbbell · beginner Dumbbell Forearm TwistsDumbbell · beginner Reverse Wrist Curl Single DumbbellDumbbell · beginner

Frequently asked questions

What muscles does the Wrist Curl work?

Primary: Forearms.

How many sets and reps of Wrist Curl should I do?

For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Wrist Curl?

Same movement pattern, different equipment: Reverse Curl, Hammer Curl, Zottman Curl, Dumbbell Shrug, Dumbbell Forearm Twists, Reverse Wrist Curl Single Dumbbell.

Is the Wrist Curl good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.