Dumbbell Wrist Curl - Extension - Arms - Get Fit Exercise Library

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Dumbbell Wrist Curl - Extension

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	Target Body Part:	Arms
	Primary Muscles:	Extensors
	Secondary Muscles: (Synergists/Stabilizers)	Biceps
	Equipment Needed:	Dumbbells, Bench

Simple
Technical

Step 1

Starting Position: Holding a dumbbell in each hand, kneel down in order to rest your elbows and forearms on a bench. Forearms are turned so that the palms face down. Elbows should be bent to about 90-degrees and the dumbbells/hands should hang freely off the edge of the pad. Wrists are in line with the forearms (neutral).

Step 2

Downward Phase: Inhale and slowly bend at the wrist so that the dumbbells move toward the floor. Do not release your grip, straighten your elbows, or lean forward / backward. Hold this position briefly.

Step 3

Upward Phase: Exhale and slowly roll your wrists to pull the weight up and return the dumbbells to the starting position.

Step 1

Starting Position: Holding two dumbbells, kneel and rest your elbows on a bench with approximately a 90 degree bend at the elbows and the dumbbells hanging freely off the edge of the pad. Pronate your forearms (rotate forearms to face palms downward and the bottom of the forearms are resting on the bench) while keeping your wrists in a neutral position (not in flexion or extension).

Step 2

Downward Phase: Inhale and slowly allow the wrists to move into flexion (allow dumbbells to move towards the floor) without releasing your grip, extending your arms or leaning forward / backward. Hold this end position briefly.

Step 3

Upward Phase: Exhale and slowly contract your forearm extensor muscles (along the top of the forearm) and roll your wrists to pull the weight up and return the dumbbells back to the starting position.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.