How to perform Dumbbell Wrist Curl with proper form

Starting Position

• Sit on a bench or chair.
• Hold a dumbbell in one hand with your palm facing up.
• Rest your forearm on your thigh or a flat surface, allowing your wrist to hang off the edge.

Execution

1. Grip the Dumbbell: Ensure a firm grip on the dumbbell with your palm facing upwards.
2. Curl Up: Slowly curl the dumbbell upwards by flexing your wrist.
3. Squeeze at Top: At the top of the movement, squeeze your wrist for a moment.
4. Lower Down: Gradually lower the dumbbell back to the starting position, maintaining control.

Tips

• Keep your forearm stationary; only the wrist should be moving.
• Perform the exercise in a slow and controlled manner.
• Focus on the contraction of the wrist flexors during the movement.
• Alternate arms after completing the set with one side.

Common Mistakes

• Lifting with the arms instead of the wrists.
• Using too much weight, leading to poor form.
• Bouncing the dumbbell instead of using a smooth motion.