Dumbbell Wrist Curl

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Sit on bench, with thighs in front of you.
3. Grasp dumbbell and rest forearms on thighs, with wrists overhanging past knees.

Excution/Movement

1. Extend wrist so that the dumbbell descends, allowing the dumbbells handle to roll down fingers.
2. Grip handle back into a firm grip, then flex wrist upwards to peak contraction.
3. Repeat for desired amount of repetitions.

Comments

The dumbbell wrist curl is a wrist flexor exercise which holds benefits for those who either have imbalances, or find the barbell versions uncomfortable.

As we are performing the exercise with a dumbbell, our wrists are not fixed, therefore relieving stress that may be experienced with the barbell variations. The dumbbell also works each arm independently, allowing for balanced stressed, and therefore growth. The stronger side will not over power the movement, which can be experienced when using a barbell.

For hypertrophy 25+ reps will likely yield the best results, providing optimal time under tension for type i fibres. This will likely provide adequate stimulation for hypertrophy to occur.