Illustration of the Dumbbell Wrist Curl: One arm at a time, full range, no elbow movement.

isolation · Isolation

Dumbbell Wrist Curl

Dumbbell Wrist Curl is an isolation isolation movement for forearms, using Dumbbells. 3 sets of 15-20, 1 min rest.

Primary muscle: Forearms
Equipment: Dumbbells
Difficulty: Beginner
Sets and reps: 3 × 15-20
Rest: 45s
Force: pull

How to do it

1
Set up
Forearm on the thigh or a bench, palm up, wrist hanging off the end.
2
The cue that matters
One arm at a time, full range, no elbow movement.
3
Work it
3 sets of 15-20, resting about 1 minute between them.