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Dumbbell Wrist Curl
Novice
1
Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
2
Slowly curl your wrist upwards in a semicircular motion.
3
Return to starting position and repeat.
Dumbbell Reverse Curl
Novice
1
Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
2
Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Dumbbell Incline Reverse Curl
Novice
1
Lay on an incline bench.
2
Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
3
Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Dumbbell Incline Zottman Curl
Intermediate
1
Lay on an incline bench with your palms facing forward.
2
Flex at the elbows until your forearms touch your biceps.
3
When you hit the top of the movement, rotate your palms and then lower the dumbbells slowly.
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