Step by step instructions, muscle activation and variants for the Dumbbell Lying Forearm Curl.
The dumbbell lying supine wrist curl is performed lying face up on a bench with the forearms resting along the thighs or bench edge, curling the dumbbells upward by flexing the wrists. This position keeps the forearm flexors under constant tension throughout the range of motion.
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The Dumbbell Lying Forearm Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.