Watch the video below to see a demonstration of proper form and technique for the dumbbell wrist curl exercise. You can also check out some more forearm exercise videos or find exercises for other muscle groups.
Instructions for Dumbbell Wrist Curl
To perform a set of dumbbell wrist curl:
Sit on a bench with your knees bent and feet on the ground shoulder
width apart. With your elbows bent and forearms resting on your thighs, hold 2 dumbbells with a
supinated grip and let your hands drop toward the floor. Your trunk should be in a neutral position and
your shoulders relaxed.
Concenric (Upward) Motion
Without raising your elbows off of your thighs, curl your
hands and the dumbbells up and toward your trunk so your palms are facing you.
Pause at the top position for a 1 sec count while continuing to pull your
hands toward your trunk.
Eccentric (Lowering) Motion
Lower the dumbbells down under control until your
hands have dropped below your forearms toward the ground. Remember to breathe normally
throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of dumbbell wrist curl repetitions before resting the dumbbells on the ground.
This completes one set of dumbbell wrist curl.