Wrist Curl (Dumbbell)
Also called Dumbbell Wrist Curl, DB Wrist Curl
How to do it
Sit with both forearms supported on your thighs or a bench, palms facing up, and wrists hanging past the edge while holding dumbbells. Lower the weights by extending your wrists into a controlled stretch, curl them upward using only your wrists, then return slowly without lifting your forearms.
Setup
Sit with both forearms supported and wrists beyond the edge, holding one dumbbell palm up in each hand. Keep the hands aligned with the forearms and the elbows still.
Where you should feel it
Along both palm-side forearms as each wrist curls independently and lowers into a stretch. Avoid lifting the forearms from the support.
When to use it
Use for bilateral wrist-flexor hypertrophy with independent loading for each hand. Smooth sets of 12-20 reps help expose side-to-side differences.