Forearm curls with the dumbbell

During wrist curls with the dumbbell, you can adopt various positions to effectively strengthen your wrists. You can either kneel in front of a dumbbell bench to support your elbows on the bench or sit on the dumbbell bench, using your thighs for stabilization. In both cases, the upper body is slightly forward-bent and straight. Your wrists rest about halfway on your thighs or the dumbbell bench, with the front part including the wrists hovering in the air.

Movement execution

In the variation where you kneel in front of the dumbbell bench, your wrists are lowered at the beginning of the exercise. You initiate the exercise by exhaling and lifting the dumbbell through the flexion of your wrists. Utilize the maximum range of motion of your wrists. Subsequently, return to the starting position while inhaling.

In the seated variation, the focus is on the elbows resting on the inner side of the thigh. A slight bending of the wrists downward should be observed. The initiation of the exercise is marked by lifting the wrists towards maximum extension. The remaining part of the arms and the body remains completely motionless. The movement should originate exclusively from the wrists. The exhalation process occurs during the upward movement of the wrists. Subsequently, inhalation takes place as the wrists are lowered back down.

Stressed muscles and common mistakes

Further details on the targeted muscle groups and common errors in performing the exercise Underarm Curls with the dumbbell can be found on the website dedicated to Underarm Curls / Wrist Curls.

Alternative variations to forearm curls with the dumbbell

For more diversity in your training, there is the option to incorporate similar exercises or other variations of Underarm Curls with the dumbbell.