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Home » Exercise Guides » Arms

Seated Dumbbell Wrist Curl: Strengthen Your Forearm Muscles

How to so the seated dumbbell wrist curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:09 AM EDT

Ask Question?

The seated dumbbell wrist curl is an isolation exercise which works all of the wrist flexors and forearms muscles. Now, many people might be opposed to doing wrist curls since the belief is heavy compound exercises work the forearms sufficiently. But, isolation work is always a good idea to target individual muscles and work a muscle through its full range of motion.

So, the dumbbell wrist curl is a great option for those who might be lacking in forearm development especially. And the options are endless as you can also use barbells and cables as well to make some serious forearm gains.

Seated Dumbbell Wrist Curl Details
Basic Information
Body Part
Forearm
Primary Muscles
Flexor carpi radialis, Flexor carpi ulnaris, Flexor digitorum profundus, Flexor digitorum superficialis, Palmaris longus
Secondary Muscles
Flexor Pollicis Longus
Equipment
Dumbbells, Bench Or Chair
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy10-15
Endurance12-20
Power3-5
Muscular endurance15-20
Stability core12-15
Flexibility mobility8-12
Similar Exercises
  • Strengthen Your Grip: Master Finger Curls for Flexor Muscles
  • Master the Behind-the-Back Barbell Wrist Curl for Stronger Forearms
  • Target Your Forearms: Behind-the-Back Smith Machine Curl
  • Band Wrist Curl: Strengthen Your Forearms Effectively!

Exercise Instructions

  1. Grab two light dumbells and sit on the end of a bench with feet planted flat on the floor.
  2. Then, rest the top of your forearms on your thighs so that the dumbbells are hanging off the end of your knees.
  3. Now, slowly curl the dumbbells up while flexing your forearms.
  4. Slowly lower the dumbbells back down so they are hanging below your wrists.
  5. Repeat for the desired number of reps.

Variations & Tips

  • You can also perform wrist curls by resting your arms on a bench. You’ll be on your knees for this variation.
  • Use light to moderate weight and try to perform higher reps to protect the wrists from excessive strain.
  • Do the exercise slow and always squeeze your forearms at the top of the exercise.
  • Try to perform reps in the middle range of the movement to keep tension on the forearms.

Videos

Watch: How to do the seated dumbbell wrist curl

Watch: How to do the dumbbell wrist curl on a bench

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Interested in measuring your progress? Check out our strength standards for Wrist Curl, Dumbbell Wrist Curl.


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Categories: Arms Exercise Guides
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Seated Twisting Cable Row: Target Your Back & Core Muscles

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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