Dumbbell wrist curls

For those wishing to directly target the muscles of forearm, the choice of performing dumbbell wrist curls may prove wise. The dumbbell wrist curls directly target the wrist and forearm flexor muscles.The use of a dumbbell compared to a barbell also allows for greater freedom in motion, with the wrist not fixed in a lateral position during the curl. The dumbbell also allows for isolateral training, with each forearm working independently, great for reducing imbalances in muscle strength or size.

Performing dumbbell wrist curls

High repetitions may be of benefit with this forearm exercise, with the forearm muscles commonly containing a high population of slow twitch muscle fibres.

• Find dumbbells that are of a suitable weight for you to execute the exercise.
• Sit on bench, with thighs in front of you.
• Grasp dumbbell and rest forearms on thighs, with wrists overhanging past knees.
• Extend wrist so that the dumbbell descends, allowing the dumbbells handle to roll down fingers.
• Grip handle back into a firm grip, then flex wrist upwards to peak contraction.
• Repeat for desired amount of repetitions.

Dumbbell wrist curls courtesy of Fitness Uncovered - Bodybuilding & Fitness

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