{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Wrist curl, dumbbells",
      "kind": "common"
    },
    {
      "text": "Seated Dumbbell Wrist Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell Palms-Up Wrist Curl",
      "kind": "common"
    },
    {
      "text": "Forearm Curls (underhand grip)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "wrist",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-grip"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "bench",
        "chair"
      ]
    ]
  },
  "external_ids": {
    "wger": "1205,1333"
  },
  "id": "oec:dumbbell-wrist-curl",
  "instructions": {
    "setup": [
      "Sit on the edge of a flat bench with a dumbbell in each hand using an underhand (supinated) grip.",
      "Rest your forearms flat against your thighs or across the surface of the bench, allowing your wrists and hands to hang off the edge."
    ],
    "steps": [
      "Lower the dumbbells as far as comfortable by extending your wrists toward the floor.",
      "Curl the dumbbells upward as high as possible by flexing only at the wrists.",
      "Squeeze the forearm flexors briefly at full flexion before lowering the weight back under control."
    ],
    "breathing": "Exhale as you curl the dumbbells upward and inhale as you lower them into extension.",
    "cues": [
      "Forearms glued down",
      "Only the wrists move",
      "Control the descent"
    ],
    "common_faults": [
      {
        "fault": "Lifting the forearms off the thighs or bench to generate momentum.",
        "correction": "Keep your forearms firmly pressed into the support throughout the entire repetition."
      },
      {
        "fault": "Using excessive weight that restricts wrist range of motion.",
        "correction": "Select a moderate load that allows a full stretch at the bottom and a complete contraction at the top."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid letting the dumbbells roll open onto your fingertips under heavy loads to protect against acute tendon strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Wrist Curl",
  "previous_ids": [
    "oec:wrist-curl-dumbbells",
    "oec:forearm-curls-underhand-grip"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Wrist curl, dumbbells",
        "url": "https://wger.de/en/exercise/1205/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "wakanda90"
      },
      {
        "title": "wger: Forearm Curls (underhand grip)",
        "url": "https://wger.de/en/exercise/1333/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anastasious"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-wrist-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "A seated forearm isolation exercise that targets the wrist flexors by curling dumbbells upward with the forearms supported."
}