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Dumbbells Wrist Curl

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Exercise Profile

Primary muscles:

Forearms

Equipment:

Dumbbell

Difficulty:

Advanced

Dumbbells Wrist Curl Overview

The dumbbell wrist curl is a forearm exercise that primarily targets the muscles in the forearm.

By holding a dumbbell with an underhand grip and curling the wrist upwards, the forearm muscles are engaged.

This exercise can be performed with different weights to increase or decrease the intensity.

While the dumbbell wrist curl may also engage some auxiliary muscles, its main focus is on the forearms.

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Dumbbells Wrist Curl Instructions

  1. Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing upward.
  2. Extend your arms fully, allowing the dumbbells to hang by your sides.
  3. Curl your wrists upward, bringing the dumbbells as close to your forearms as possible.
  4. Hold the contracted position for a brief moment, squeezing your forearms.
  5. Slowly lower the dumbbells back to the starting position, fully extending your wrists.
  6. Repeat the movement for the desired number of repetitions.
  7. Once you have completed the desired number of repetitions, lower the dumbbells to your sides and relax your arms.

Dumbbells Wrist Curl Tips

  1. Focus on maintaining proper form throughout the exercise. Sit on a bench with your feet flat on the ground, back straight, and core engaged. Hold a dumbbell in each hand, palms facing up, and rest your forearms on your thighs.
  2. Start the movement by slowly curling your wrists upward, squeezing your forearms tightly at the top of the contraction. Keep your elbows and upper arms stationary to isolate the forearms. Exhale as you curl up and inhale as you lower the dumbbells back down.
  3. Use a challenging weight that allows you to perform the exercise with control and without swinging or using momentum. Gradually increase the weight as you become stronger to continue challenging your forearms and promoting growth.
  4. Visualize the muscles in your forearms working and contracting with each repetition. This mind-muscle connection can enhance the effectiveness of the exercise and help you engage the targeted muscles more effectively.
  5. Don’t rush through the exercise. Take your time to feel the burn and focus on the quality of each repetition. Aim for a slow and controlled tempo, emphasizing the eccentric (lowering) phase to maximize muscle activation and stimulate growth.

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