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Overhand Dumbbell Forearm Curl

Strengthens the forearms and wrist stabilizers, improving grip endurance and wrist resilience.

ArmsIntermediateStrengthCurl

At a glance

Muscles workedPrimary: forearms. Secondary: wrists
Muscle groupArms
DifficultyIntermediate
TypeStrength · Curl
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Overhand Dumbbell Forearm Curl.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Strengthens the forearms and wrist stabilizers, improving grip endurance and wrist resilience.

Common mistakes

Swinging the upper arms or using momentum instead of isolating the target muscle.

Make it harder

Increase the dumbbell weight, or add a brief pause at the hardest point of the movement.

Make it easier

Use a lighter dumbbell or reduce the range of motion until form is solid.

Breathing

Exhale on exertion, inhale on release.

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More arms exercises

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Reverse Wrist Curl with Water Bottles

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Lying Pulley Rope Tricep Extension

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Zottman Curl

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Reverse Water Bottle Curl

Beginner · 3 sets × 12-15 reps

Finger Extension2

Beginner · 3 sets × 15-20 reps

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.