Dumbbell Wrist Curl
Seated with forearms on the thighs, curl the dumbbells up by flexing only at the wrists.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the forearms, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Wrist Curl work?
- The Dumbbell Wrist Curl mainly works the forearms.
- What equipment do you need for the Dumbbell Wrist Curl?
- A dumbbell.
- How many sets and reps of the Dumbbell Wrist Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Wrist Curl?
- Barbell Reverse Curl, Barbell Reverse Wrist Curl, Behind-the-Back Barbell Wrist Curl and Cable Reverse Curl work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Wrist Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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