---
title: "Wrist Curl Dumbbell"
description: "Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up) in each hand."
locale: en
slug: wrist-curl-dumbbell
url: "https://hi.fitness/exercises/wrist-curl-dumbbell"
primaryMuscle: "Forearms"
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/156555f8-wrist-curl-dumbbell.mp4"
updatedAt: 2026-09-14T20:59:34+00:00
---
# Wrist Curl Dumbbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up) in each hand.

## How to do it

1. Kneel on the floor in front of a bench, placing both forearms over the bench while holding a dumbbell with an underhand grip (palms facing up) in each hand.
2. Rest your wrists just off the edge of the bench, allowing the dumbbells to hang downward.
3. Curl the dumbbells upward by flexing your wrists, lifting the weights as high as possible while keeping your forearms flat on the bench.
4. Slowly lower the dumbbells back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.

## Form tips

- Keep your forearms pressed firmly against the bench to isolate the wrist movement.
- Use a controlled motion to lift and lower the dumbbells, avoiding any jerking movements.
- Avoid using your shoulder or upper arm to lift the weight.

## Similar exercises

- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell
- [Barbell Palm Down Wrist Curl Over a Bench](https://hi.fitness/exercises/barbell-palm-down-wrist-curl-over-a-bench) - Forearms · Barbell
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- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Barbell Wrist Curl on Knees](https://hi.fitness/exercises/barbell-wrist-curl-on-knees) - Forearms · Barbell
- [Barbell Wrist Extension on Knees](https://hi.fitness/exercises/barbell-wrist-extension-on-knees) - Forearms · Barbell