Dumbbell Wrist Curl

Toned arms, forearms

Coach's Tips

It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!

How to

Starting Position

1. Make sure to keep your back straight and your shoulders relaxed throughout the exercise. 2. Do not swing the dumbbells or use momentum to lift the weights. 3. Do not lock your elbows at the top of the movement. 4. Start with lighter weights and increase the weight as you get stronger.


1. Keeping the upper arms stationary, exhale as you curl the dumbbells up towards your shoulders. 2. Inhale as you slowly lower the dumbbells back to the starting position.

Breathing Technique

1. Exhale as you curl the dumbbells up. 2. Inhale as you lower the dumbbells back to the starting position.


1. Sit on the edge of a chair or bench, feet flat on the floor and back straight. 2. Hold a dumbbell in each hand with the palms facing the thighs.

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