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VIDEO DEMO

Supported dumbbell wrist curl

Regression of Wrist Curl

YouTube · Get Right ResultsTutorial | Seated Palms-Up Dumbbell Wrist CurlWatch the demonstration

REGRESSION · HOW TO DO IT

Supported dumbbell wrist curl

These steps are written specifically for the Supported dumbbell wrist curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Supported dumbbell wrist curl. Use a stable support for balance or assistance, but keep the working muscles responsible for the rep.

  2. 02
    Move the pattern

    Let the wrist open downward, then curl the palm toward the forearm without lifting the elbow.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Pause at the top and lower through the full comfortable wrist range under control. Curl without gripping harder than needed.

START WHERE YOU CAN WIN

Regress the demand

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03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BICEPS & FOREARMS / 55

Short rangeShort range

Supported dumbbell wrist curl

Sets: 3 · Reps: 12–25

Supported dumbbell wrist curl is a regression of Wrist Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Support removes elbow and shoulder motion so the wrist flexors can move from a long bottom position into a clear shortened finish.