Bilateral Dumbbell Wrist Curl

Muscles worked by the Bilateral 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 Bilateral Dumbbell Wrist Curl

1. Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up.
2. Let both dumbbells roll down to your fingertips.
3. Curl both dumbbells up by flexing your wrists.
4. Squeeze at the top, then lower under control.
5. Repeat for the desired number of reps.

Form tips

• Keep your forearms pinned to your thighs throughout -- only the wrists move.
• Use a lighter load per hand than you would single-arm, since both sides work simultaneously.

At a glance

Bilateral Dumbbell Wrist Curl in German & Spanish

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

Related exercises

• Barbell Wrist Curl
• Cable Wrist Curl
• Dumbbell Wrist Curl
• EZ-Bar Wrist Curl
• Kettlebell Wrist Curl
• Kneeling Wrist Stretch
• Plate Pinch
• Wrist Roller

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": "wrist-curl",
  "name_en": "Bilateral Dumbbell Wrist Curl",
  "name_de": "Beidarmiger Kurzhantel-Handgelenk-Curl",
  "name_es": "Curl de Muñeca con Mancuernas Bilateral",
  "description_en": "A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.",
  "description_de": "Ein Kurzhantel-Handgelenk-Curl, bei dem beide Arme gleichzeitig arbeiten – isoliert die Unterarmbeuger für ein zeiteffizientes Unterarmtraining.",
  "description_es": "Un curl de muñeca con mancuernas realizado con ambos brazos a la vez, que aísla los flexores del antebrazo para un entrenamiento eficiente.",
  "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": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms up.",
    "Let both dumbbells roll down to your fingertips.",
    "Curl both dumbbells up by flexing your wrists.",
    "Squeeze at the top, then lower under control.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank und halte in jeder Hand eine Kurzhantel, die Unterarme liegen auf den Oberschenkeln, Handflächen nach oben.",
    "Lasse beide Kurzhanteln zu den Fingerspitzen abrollen.",
    "Curle beide Kurzhanteln hoch, indem du die Handgelenke beugst.",
    "Drücke oben kurz zusammen, senke dann kontrolliert ab.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en un banco sujetando una mancuerna en cada mano, con los antebrazos apoyados sobre los muslos, palmas hacia arriba.",
    "Deja que ambas mancuernas rueden hacia las puntas de los dedos.",
    "Flexiona las muñecas para levantar ambas mancuernas.",
    "Aprieta arriba y baja con control.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "Keep your forearms pinned to your thighs throughout -- only the wrists move.",
    "Use a lighter load per hand than you would single-arm, since both sides work simultaneously."
  ],
  "tips_de": [
    "Halte die Unterarme während der gesamten Bewegung auf den Oberschenkeln fixiert — nur die Handgelenke bewegen sich.",
    "Verwende pro Hand ein leichteres Gewicht als beim einarmigen Curl, da beide Seiten gleichzeitig arbeiten."
  ],
  "tips_es": [
    "Mantén los antebrazos apoyados en los muslos durante todo el movimiento — solo se mueven las muñecas.",
    "Usa una carga por mano más ligera que en la versión unilateral, ya que ambos lados trabajan a la vez."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/wrist-curl-start.webp",
      "peak": "images/flat/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 === "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.