Forearms · Beginner

Dumbbell Wrist Curl

Forearms

Equipment: Dumbbell, Flat Bench

How to do it

• Kneel at a bench with forearms flat on the pad, palms up
• Let your wrists hang just past the edge, dumbbells in hand
• Lower the weights by bending your wrists back, grip tight
• Curl your wrists up as far as they will go
• Pause, then lower slowly with your forearms still

Common mistake

✕ ROLLING TO THE FINGERTIPS → ✓ SQUEEZE, KEEP A FIRM GRIP

Starting point: 3 sets × 12–20 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ntcc.edu.