Dumbbell wrist curls muscles worked. Master the dumbbell reverse curl with our 2025 guide.

Dumbbell wrist curls muscles worked Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. Place the other hand on top of your wrist (not pictured) to hold the arm in place. That means they only involve movement at one joint. Jun 29, 2025 · Both barbell curls and dumbbell curls are effective exercises for building strong biceps, but they have some key differences. Nov 23, 2022 · I don’t know what it is about Incline Dumbbell Curls, but they are one of my favorite curl movements. This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness. 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 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. Moreover, the wrist curl Read our dumbbell standing wrist curl guide. com 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. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Standing Dumbbell Curl instruction video & exercise guide! Learn how to do standing dumbbell curl using correct technique for maximum results! 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. Also, learn about the handy benefits and alternative exercises. Waiter curls provide this opportunity to isolate the biceps really effectively without needing anything but a single dumbbell. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. 1. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Nov 26, 2022 · Dumbbell Forearm Twist is an excellent rotational forearm exercise that can absolutely cook your forearms. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. This variation is effective for improving biceps peak, forearm stability, and grip 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. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. Learn to perform the Dumbbell Standing Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. 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. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Work out the muscles in your wrist with dumbbell wrist curls. If you’re looking for an easy way to build strong forearms, the dumbbell wrist curl is an excellent exercise that targets forearm and wrist strength. Using a bench allows you to focus more on the movement by providing extra stability. From deadlifts to bench presses and bicep curls, the premise of bigger arms leaves men to dabble in all types of weighted exercises. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. Nov 19, 2022 · What is the reverse curl? What muscles do reverse curls work? Reverse curls vs. The deltoids and trapezius muscles are also active, but only for stabilization. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. What muscles do twist curls work? Twist curls mainly work the bicep brachii i. palm up) and rest your forearm on either the bench or your knee. Aug 11, 2024 · The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. 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. Sep 4, 2024 · Reverse Curl Muscles Worked The reverse curl primarily muscle worked the Brachialis, Brachioradialis and Biceps Brachii. Read our barbell wrist curl guide. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Feb 10, 2025 · They also help prevent injury, the wrists can be a problematic joint for many people and strengthening the surrounding muscles and tendons through precise isolation work can help to make them more resilient to injury and wear and tear. Dumbbell Curl Muscles Worked The dumbbell curl primarily targets the biceps muscles, with the brachialis and brachioradialis muscles acting as synergists. These exercises specifically work the biceps brachii. Waiter Curl Muscles Worked Waiter curls primarily target the biceps (biceps Aug 12, 2025 · That is where the name comes from. Instructions for the barbell wrist curl exercise. INHALE: Slowly lower to the starting position 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 long and short head of the biceps, which makes it an important exercise when doing biceps workouts. Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. Learn about dumbbell exercises, wrist curls, and strength training in this video. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. In this guide, I will teach you how to do Dumbbell Forearm Twists including important coaching tips, muscles worked and a few alternatives. You can also do reverse wrist curls with dumbbells or Feb 14, 2025 · The dumbbell hammer curl is considered an isolation exercise and is primarily performed to target the muscles of the biceps. Grasp a dumbbell with an underhand grip (i. While seated or standing, you flex and extend your wrists while holding a dumbbell in each hand. Here's how to do the exercise, who should add them to workouts, and more. Due to the nature of your grip on the dumbbells, you will also place a lot of emphasis on the muscles of your forearms as well. 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. Evidence-based training tips for maximum strength, size, and muscle growth. 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. However, despite this, they still manage to use several upper and lower arm muscles. 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. Action EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand. 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. Master the dumbbell reverse curl with our 2025 guide. They’re also beginner-friendly – very easy to learn and easy to do, but extremely effective even for advanced lifters. These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. wrist motion alone), curl the weight upward, exhaling throughout the movement. Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. How to do hammer curls: Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip, as if you were holding a Read our dumbbell reverse wrist curl guide. I used to use them a lot. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. Reverse wrist curls — targeting extensors for balance Work out the muscles in your wrist with dumbbell wrist curls. Barbell Wrist Curls vs Dumbbell Wrist Curls Apr 22, 2024 · What are dumbbell wrist exercises? They’re movements that target the muscles in the wrists and forearms. This guide covers proper technique, variations, and programming strategies for optimal bicep development and arm strength. . These isolation exercises target both wrist See full list on verywellfit. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. 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. Nov 7, 2024 · Muscle mass. Mar 13, 2025 · (1) Muscles Worked: Brachialis, brachioradialis, biceps brachii. Each wrist may move independently of the other, helping to even out any strength differences. 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. Sit on a flat bench, and lean forward. Wrist curls are isolation exercises for the forearms, specifically targeting the wrist flexor muscles. Wrist curls can be performed with a dumbbell or with both hands holding a barbell. Contrary to what most people think, the biceps dumbbell curl doesn’t only train your biceps peak. According to the study, a 12-week periodized forearm training Jun 3, 2025 · The waiter curl requires you to rest the flat side of the dumbbell on the palm of your hands. The stability provided by seated variations simplifies isolating specific muscles, whereas standing Dumbbell hammer wrist curls involve a rather isolated wrist movement that can be deceivingly effective. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). However, of all weighted exercises, the bicep curls remain a favorite amongst many gym veterans. We explain how to do this great sleeve-filler and reveal the best variations and alternatives. Add these wrist curl variations to your workout routine to reap the benefits. Located on the front of Overview The Waiter Curl is an isolation exercise that targets the biceps brachii, brachialis, and forearms. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Here's a detailed guide on how to do wrist twists for forearm strength and size! 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. Learn how to do Dumbbell Standing Wrist Curl exercise properly. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. This causes other muscle groups to be recruited, altering the mechanics of the exercise. 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. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Wrist Curl Why it works: This signature wrist isolation exercise blasts the forearms. 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. Due to the high prevalence of wrist injuries, exercises targeting strengthening the forearm and wrist are vital to your routine. Wrist curls are performed by holding a barbell or two dumbbells with palms face up and curling the weight upwards using your wrists. While the Barbell Wrist Curl builds mass and density, the dumbbell version lets you train each arm independently, improving balance, coordination, and the mind–muscle connection that’s crucial for sculpting detailed forearms. Learn to perform the Dumbbell Curl with key instructions, muscle groups worked, required equipment, and essential details. 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. Wrist curls with a dumbbell are a more adaptable alternative to those performed with a barbell. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. The wrist flexors also act as stabilizers to help control the movement of the weight. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Instructions for the dumbbell wrist curl exercise. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. The dumbbell reverse wrist curl works the muscles on the back of your forearm (the brachioradialis in particular) by having you lift a lightweight with your hand positioned behind your body. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Nov 27, 2024 · If you like to lift weights, you need to train your wrists. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. 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. 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 Aug 11, 2024 · The dumbbell reverse wrist curl is a favorite choice for exercise enthusiasts looking to beef up and strengthen their forearm muscles. Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Aug 11, 2024 · Plate Curls – Muscles Worked Plate curls are an isolation exercise. Aug 11, 2024 · Build your best biceps and forearms with the seated dumbbell hammer curl. bicep curls vs. 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. Jul 21, 2023 · Reverse curls are a beneficial exercise that features a pronated grip. This movement primarily targets the wrist flexors, muscles that control the movement of your wrist and fingers. 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. Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. These are the muscles that fire every time you grip, curl, or pull. Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable Dumbbell Seated Curl is a low risk exercise when performed correctly and with appropriate weight. Most potential injuries stem from poor form or using dumbbells that are too heavy, leading to elbow or wrist strain. Using your wrist alone (i. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. hammer curls: Which is better? Equipment to use for reverse curls How to perform the reverse barbell curl and mistakes to avoid Benefits of the reverse bicep curl Best reverse curl variations, alternatives, and programming tips Sample biceps workout 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 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 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. However, we’ve provided step-by-step instructions for the kneeling barbell variation. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. 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). Feb 12, 2022 · The arms are undoubtedly one of the most trained muscle groups. This exercise targets the top side or brachioradialis muscle that is very underdeveloped for a large majority of exercisers. But don’t underestimate its simplicity. 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. There are more May 18, 2025 · What Are Forearm Curls with Dumbbells? At its core, a forearm curl with dumbbells is a simple, focused exercise designed to strengthen the muscles of the forearm. 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. Because the exercise also works the biceps, you can use more weight than in most forearm exercises. This change in grip makes it so different parts of the exercise engage your upper and forearm muscle in different Dec 15, 2022 · The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Repeat steps 3-4 for as many repetitions as are Jul 23, 2024 · Dumbbell Reverse Curl Muscles Worked The dumbbell reverse curl primarily targets the muscles in the forearm, specifically the brachioradialis. They improve muscle strength, add definition to the arm, and increase upper body strength. 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. It’s simple, highly effective, and adaptable for lifters at any level — from beginner to IFBB pro. Mar 12, 2022 · Not only do big forearms look good, but they’re also extremely important when it comes to training our grip and ensuring good wrist health. 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. May 10, 2022 · The best guide to wrist curls. Rotating bicep curls are a bicep curl variation where you start and end with a neutral grip and twist the dumbbell back and forth throughout the movement. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. Learn how to do this exercise, the muscles worked, and the main benefits. In the image below, you can see the The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. Follow our step-by-step instructions and tips. See how the exercise is performed, and which muscles are worked. This exercise can be used by a variety of individuals to meet an assortment of needs. 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 Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. They strengthen your wrists, improve stability, flexibility, and performance, so they’re beneficial for a lot of different activities and sports. 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. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. Dec 2, 2024 · Hammer Curls The dumbbell hammer curl is the best exercise to work the brachioradialis, which is the largest muscle of the forearms. You can add wrist curls in and they will help, but I wouldnt focus on them too much. 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 Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. 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. Improve your forearm strength and balance with proper form, set and rep guide and tips. This twist helps better target the biceps brachii, encouraging improved strength, hypertrophy, and forearm engagement. You hand should dangle off your knee, with your elbow bent at 90 degrees. Most bicep exercises heavily work the forearms because of grip requirements. Take an underhand grip on one dumbbell, passively extending your wrists downward. They include wrist curls, wrist rotations, hammer curls, etc. The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. 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. Feb 12, 2025 · Dumbbell curls are bicep curls that specifically use dumbbells. The waiter curl takes grip strength and strain on the forearms completely out of the equation. Strengthening them pays off in the gym, at work, and even while carrying groceries. Of all the well-known variations today, the waiter curls remain a common choice amongst gym veterans Aug 11, 2024 · While there is nothing wrong with these exercises, trying new exercises like the waiter curl can be incredibly effective in adding size, strength, and definition to your arms, especially if you have hit a plateau. Learn to perform the Dumbbell Palms-Down Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for 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. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. Train both with barbell reverse curls! Dumbbell Wrist Curls Starting Position Sit with forearms resting on your thighs or a bench. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. 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. See how the exercise is performed, the proper technique, and which muscles are worked. Barbell curls allow you to lift heavier weights and work multiple muscle groups at once, including the biceps, brachialis, and brachioradialis. Instructions for the dumbbell curl exercise. 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. Here’s a breakdown of the muscles worked during dumbbell curls: Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. e. Some other muscles are worked or stabilizer muscles, including your wrist extenders and rectus abdominis. Jan 21, 2025 · Find out how to do rotating bicep curls, what muscles they work, and more. And all you need is a pair of dumbbells. jgifvmg ryllbzv tezj fxgf vdsslgg mhea iapknx zzxka tvvnmc kmvo yswyg unnckb lcqx qpezv hlbyo