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Dumbbell Forearm Curl Wrist Adduction

Builds forearm and grip strength by isolating the wrist adduction movement

ArmsBeginnerStrengthFlexion

At a glance

Muscles workedPrimary: Forearm flexors
Muscle groupArms
DifficultyBeginner
TypeStrength · Flexion
Sets & reps3 sets × 12-15 reps
Estimated calories burned~25 kcal

How to do it

  1. Step 1: Rest your forearm on a bench or your thigh with your wrist hanging off the edge
  2. Step 2: Hold a dumbbell with your palm facing in and thumb up
  3. Step 3: Curl the wrist upward, leading with the thumb side of the hand
  4. Step 4: Squeeze briefly at the top of the motion
  5. Step 5: Lower with control back to the starting position

Equipment

Coaching tips

Benefits

Builds forearm and grip strength by isolating the wrist adduction movement

Common mistakes

Moving the whole arm instead of isolating the motion at the wrist

Make it harder

Increase the dumbbell weight or slow the tempo

Make it easier

Use a lighter dumbbell and reduce range of motion

Breathing

Exhale curling the wrist, inhale releasing

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Forearm Wrist Pronation with Bar

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.