Dumbbell Forearms Curl
The dumbbell forearms curl is a wrist flexion exercise targeting the forearm muscles. Performed seated with forearms braced on the thighs, it effectively isolates the wrist flexors to build forearm strength and grip endurance.
How to do it
- Sit on the edge of a bench and rest your forearms on your thighs, palms facing upward.
- Hold a dumbbell in each hand with your wrists just beyond your knees.
- Curl the dumbbells upward by flexing your wrists.
- Pause at the top of the movement, contracting your forearm muscles.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Rest your forearms securely on your thighs.
- Let your wrists hang slightly past your knees.
- Curl the weights up by bending only at the wrists.
- Pause briefly at the top to squeeze your forearms.
- Lower the dumbbells slowly in a controlled motion.
Breathing: Exhale as you curl the dumbbells upward, and inhale as you lower them back down.
Common mistakes
- Using weights that are too heavy, which limits your full range of motion.
- Moving the upper arms or shoulders, which takes the focus off the forearms.
- Dropping the dumbbells quickly instead of lowering them with control.
Muscles worked
Primary: forearms. Secondary: biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel wrist discomfort or sharp pain, ease off or reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my biceps?
You might feel a slight engagement, but the primary work should be in the lower part of your arms. If your biceps are doing most of the work, check that your upper arms remain supported on your thighs.
How often should I train my forearms?
Two to three times a week is plenty for most beginners, allowing time for recovery between sessions.
Can I do this without dumbbells?
Yes, you can use a light barbell, resistance bands, or even household objects with a comfortable grip.