At a glance
- Main muscle
- Forearms
- Equipment
- Dumbbell
- Rep range in Mitta
- 12 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 1 kg
How to do it
- Forearms on a bench or your thighs, wrists just over the edge, palms up.
- Let the dumbbell roll to your fingertips for the stretch.
- Curl your wrist up as far as you can, forearm stays down.
Pick a weight you can lift for 12 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Isolates the flexors on the inside of your forearm and is easy to load step by step; Pulling and deadlifting already train them indirectly, so this is an extra. No growth study, so not an S.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Wrist Curl · Barbell · rating A
- Dumbbell Reverse Wrist Curl · Dumbbell · rating B
- Reverse EZ-Bar Curl · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell wrist curl.
Let Mitta set the weight.
Mitta plans the dumbbell wrist curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell wrist curl
What muscles does the dumbbell wrist curl work?
The dumbbell wrist curl mainly trains your forearms.
How many reps of the dumbbell wrist curl should I do?
Mitta plans the dumbbell wrist curl at 12 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell wrist curl?
Good alternatives that train the same muscle are the barbell wrist curl, dumbbell reverse wrist curl and reverse EZ-bar curl.
Is the dumbbell wrist curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell wrist curl have rating A?
Isolates the flexors on the inside of your forearm and is easy to load step by step; Pulling and deadlifting already train them indirectly, so this is an extra. No growth study, so not an S.