Step by step
- Sit with your forearms resting on your thighs and your wrists past your knees, palms up.
- Let the dumbbells lower by bending your wrists down.
- Curl the dumbbells up by bending your wrists upwards.
- Lower slowly.
Tip: Deadlifts and pull-ups also improve your grip a lot.
Common mistakes
Moving your forearms
Only your wrist moves; your forearms stay supported.
Too much weight
Use a light weight and lots of reps.
Rushing
Control the lowering.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
Between 15 and 20 with a light weight works well for the forearms.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add wrist curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.