In order to strengthen the muscles of the forearm, the dumbbell wrist curl is an ideal weight training exercise.
It is a form of self-sufficiency or isolated workout.
Strengthening the forearm is crucial because you use it daily to perform many tasks.
Subsequently, its significance is more pronounced for weightlifters who heavily rely on their forearms to lift.
Performing any workout targeting the upper body requires muscular forearms. And a significant advantage of using the dumbbell is that you can perform the forearm curls virtually anywhere.
The intricate part of this workout is that the results highly depend on proper form. Therefore, you must ensure that you do it correctly.
Here is a guide on how to do it.
- Kneel next to a weight bench with two dumbbells in hand
- Ensure your forearms and hands are resting on the bench’s padding (or resting on your thighs).
- Slowly lower the dumbbells to the floor when you feel a good stretch in your forearms, Flex your wrists and then contract your forearms ferociously at the top of the rep to bring the weights back up.
- Repeat the set four times – each with at least 10 repetitions.
If you are regular with dumbbell forearm curls, be sure to also practice reverse wrist curls for your extensors to keep things balanced.
So, what more is there to find out about dumbbell wrist curl?
WHAT MUSCLES DO DUMBBELL WRIST CURL WORK?
Dumbbell wrist curl mainly targets the wrist and forearm. These are the main muscles that work with this training.
FOREARM FLEXORS
Forearm flexors are a group of five muscles in your forearm. They include the following:
- Flexor digitorum superficialis
- Palmaris longus
- Flexor carpi radialis
- Flexor carpi ulnaris
- Pronator teres
The aftermath of the dumbbell wrist curl is more potent, and bigger forearms with a string of benefits.
DUMBBELL WRIST CURL BENEFITS
Wrist curls dispense a chain of benefits for you which explains why they are part of a workout regimen for most bodybuilders.
These are the full benefits you get with the wrist workout.
EASY TO EXECUTE
Unlike some strength exercises that are a no-go-zone for many, forearm wrist curl is easy, and a beginner can nail it.
It is easy to master the form and do it correctly without hurting yourself.
MASS BUILDER FOR FOREARMS
While some people obtain tremendous forearm growth through complex exercises such deadlifts, dumbbell wrist curls give more for less struggle.
Why is it a sure bet? Because it is an isolated exercise targeting the lower arm workout.
Therefore, it is naturally an ideal choice for many people. Additionally, it is enjoyable because you perform it with free weights.
Ideally, the isolation training provides continuous overload, leading to the formation of those fantastic forearms.
STRONG WRISTS
Forearm wrist curls primarily work out your wrists. As a result, they become stronger.
Tissue and muscles around the forearm develop tension from curling. Nonetheless, the poor technique could end up hurting you.
Therefore, always ensure you employ the correct form in it all.
LOWER RISK OF INJURY
Consistency in performing this exercise builds muscular tension, which cushions you from injury.
Lower injury risk boosts performance.
IMPROVES GRIPPING STRENGTH
Your gripping strength intensifies as your forearm muscles bulk up. Dumbbell wrist curl has a trickle-down benefit effect.
While you shore up strength in your forearm flexor, the grip tightens while the wrist becomes stronger.
Compound pulling lifts become more accessible because your lower arms are more powerful. The tensions build-up is enough to keep a tight grip.
MORE BALANCE IN LOWER ARM MUSCLES
It is possible to establish a balanced lower arm muscle structure by training both forearms independently.
And double forearms wrist curl gives you this balance as both arms simultaneously perform the exercise.
BETTER ABILITY TO PERFORM OTHER EXERCISES
Forearm exercise is vital for strengthening the entire arm rather than just the triceps and biceps.
Thus, upper-body workouts that include these muscles, such as pull-ups, give better results with wrist curls.
ALTERNATIVES TO DUMBBELL WRIST CURL
There are several alternatives to this exercise that gives the same results. Here they are.
UNILATERAL WRIST CURL
Beginners may choose to curl one wrist at a time to get the hang of it.
This makes the workout a little bit easier while allowing you to concentrate on the form of each arm separately.
Keep in mind that you need to repeat the moves on each side to keep your muscles in a balanced state.
REVERSE WRIST CURL
Reverse wrist curls are otherwise known as wrist extensions. Instead of having your palms upwards, they face down in this variation.
However, every other movement is identical to a dumbbell wrist curl.
SEATED WRIST CURL
You can efficiently perform this workout when seated if you have knee injuries.
DUMBBELL WRIST CURL MISTAKES TO AVOID
There are four major mistakes that you must avoid when performing a dumbbell wrist, as explained below.
TOO MUCH WEIGHT
A lot of weight piles undue pressure on the wrist – which is not very strong.
So, keep your dumbbell weight in check to avoid injuring your wrists.
CARELESS WEIGHT THRUSTING
Do not thrust weight carelessly lest you injure your wrist to uncontrolled tension, which causes injury.
Be steady while doing the reps.
HOARDING YOUR BREATH
Failing to breathe correctly during a dumbbell wrist curl affects your blood pressure and focus.
Your lose concentration, and undue tension build up in the forearm leading to injury. Inhale as you curl your wrist inward and exhale as your wrist moves downward.
NO ARMS REST
When you rest your arms on a stationary item or a part of your body, the action rests on your wrists.
This ensures that only the forearm muscles work. You may feel the workout in other muscles if you don’t use the correct placement to isolate the forearms.
Rest your arms on a bench. If you are seated you coudl rest the arms on your legs or the armrest of your chair while doing this exercise.
CONCLUSION
A dumbbell wrist curl is easy to perform even for beginners, yet it gives many benefits besides toned forearms. Secondly, you can perform it anywhere if you know the correct form.
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