Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend wrists, allowing dumbbells to roll down to your fingertips. Curl weights upward, flexing wrists as high as possible while keeping arms straight. Squeeze forearms at peak contraction. Lower weights under control back to the fingertips.
To maximize wrist flexibility, allow the dumbbells to roll down towards your fingertips as you lower them, feeling a stretch in your forearms; this also helps prepare for the upward curl. Focus on squeezing your forearm muscles intensely at the top of the movement to fully engage the wrist flexors and enhance muscle activation. Maintaining straight arms throughout the exercise prevents shoulder involvement and ensures the focus remains solely on the wrist muscles, promoting targeted development. Consciously isolate the wrist movement by minimizing any arm or shoulder motion, visualizing a controlled, circular motion of the wrist throughout the entire repetition.
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