Dumbbell Wrist Curl

Muscles worked by the Dumbbell Wrist Curl

Primary

Forearm FlexorsWrist Flexor Muscles

Secondary

Brachioradialis

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Wrist Curl

1. Sit on a bench with the forearm resting on the thigh, palm up.
2. Hold a dumbbell with the wrist hanging off the knee.
3. Let the dumbbell roll down to the fingertips.
4. Curl the dumbbell up by flexing the wrist.
5. Lower under control. Complete reps per side.

Form tips

• Move only at the wrist — keep the forearm still.
• Roll the dumbbell to the fingertips for full range.
• Train both arms with the same load and reps.

At a glance

Dumbbell Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Wrist Curl
• Arnold Press
• Bulgarian Split Squat
• Chest Supported Dumbbell Shrug
• Chest-Supported Dumbbell Row
• Close-Grip Dumbbell Bench Press
• Concentration Curl
• Cross Body Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-wrist-curl",
  "name_en": "Dumbbell Wrist Curl",
  "name_de": "Kurzhantel Handgelenk-Curl",
  "name_es": "Curl de Muñeca con Mancuerna",
  "description_en": "A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.",
  "description_de": "Ein Kurzhantel Handgelenk-Curl, der die Unterarmbeuger isoliert und beide Arme unabhängig trainiert.",
  "description_es": "Un curl de muñeca con mancuerna que aísla los flexores del antebrazo y trabaja ambos brazos por separado.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "secondary_muscles": [
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "grip_focus"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with the forearm resting on the thigh, palm up.",
    "Hold a dumbbell with the wrist hanging off the knee.",
    "Let the dumbbell roll down to the fingertips.",
    "Curl the dumbbell up by flexing the wrist.",
    "Lower under control. Complete reps per side."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarm auf dem Oberschenkel, Handfläche oben.",
    "Halte eine Kurzhantel, Handgelenk ragt über das Knie.",
    "Lasse die Hantel in die Fingerspitzen rollen.",
    "Curle sie hoch durch Beugen des Handgelenks.",
    "Senke kontrolliert ab. Wiederholungen pro Seite."
  ],
  "instructions_es": [
    "Siéntate en un banco con el antebrazo sobre el muslo, palma hacia arriba.",
    "Sujeta una mancuerna con la muñeca fuera de la rodilla.",
    "Deja que la mancuerna ruede hasta las puntas de los dedos.",
    "Sube la mancuerna flexionando la muñeca.",
    "Baja con control. Repeticiones por lado."
  ],
  "tips_en": [
    "Move only at the wrist — keep the forearm still.",
    "Roll the dumbbell to the fingertips for full range.",
    "Train both arms with the same load and reps."
  ],
  "tips_de": [
    "Bewege nur das Handgelenk — Unterarm bleibt ruhig.",
    "Rolle die Hantel für vollen Bewegungsumfang in die Fingerspitzen.",
    "Trainiere beide Arme mit gleicher Last und Wiederholungszahl."
  ],
  "tips_es": [
    "Mueve solo la muñeca — el antebrazo permanece quieto.",
    "Rueda la mancuerna a las puntas de los dedos para el rango completo.",
    "Entrena ambos brazos con la misma carga y repeticiones."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-wrist-curl-start.webp",
      "peak": "images/flat/dumbbell-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.