What muscles does Dumbbell wrist curls work?

Dumbbell wrist curls trains Forearms & Grip as primary movers (counted as 1.0 hard set per set) and Minimal synergists as secondary synergists (counted as 0.5 hard set per set).

What is Dumbbell wrist curls called in French, Strong, and Hevy exports?

In French gym logs and Strong/Hevy CSV exports, Dumbbell wrist curls also resolves cleanly from Curl poignet haltères.

Dumbbell · FOREARMS

Dumbbell wrist curls — Muscles Worked & RPE Load Guide

FR: Curl poignet haltères · 2 kg per hand jumps + scapular freedom

Dumbbell wrist curls targets Forearms & Grip as primary movers (1.0× set credit). Extended end-range stretch with neutral wrist path.

Primary Movers (1.0×)

Forearms & Grip

Full 1.0 hard-set credit per set

Secondary Synergists (0.5×)

Minimal synergists

Fractional 0.5 set stimulus

Equipment & Pattern

Dumbbell

External / Standard Load

CSV Import Aliases

Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group	Mechanical Role	Effort Share	Weekly Optimal Band (MEV–MAV)	Frequency & Research
Forearms & Grip	Primary (1.0× set)	100%	4–16 sets/wk (MRV 20)	2–6x / week · Evidence

Dumbbell wrist curls Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Dumbbell wrist curls using a worked 18.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.

Reps	RPE 9.5	RPE 9	RPE 8.5	RPE 8	RPE 7
3 reps	0 kg (89%)	0 kg (78%)	0 kg (78%)	0 kg (78%)	0 kg (78%)
5 reps	0 kg (78%)	0 kg (78%)	0 kg (78%)	0 kg (78%)	0 kg (78%)
8 reps	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (67%)
10 reps	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (67%)
12 reps	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (67%)	0 kg (56%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Dumbbell wrist curls volume and e1RM records on zero-login Wrapped CSV upload.

Curl poignet haltères Dumbbell wrist curls curl poignet haltères

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Barbell Reverse Curl (55% overlap) Cable Reverse Curl (55% overlap) EZ Bar Reverse Curl (55% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper	Author & Journal	External Reference
Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study.	Ozaki (2018) · Journal of sports sciences	PubMed 28532248 ↗
Effect of the shoulder position on the biceps brachii emg in different dumbbell curls.	Oliveira (2009) · Journal of sports science & medicine	PubMed 24150552 ↗
Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women.	Zabaleta-Korta (2023) · Journal of human kinetics	PubMed 37559762 ↗

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Dumbbell wrist curls Worked Wathan RPE Prescription Table (kg)

Strong, Hevy & French/English CSV Import Labels

Taken-Rack Substitutes & Biomechanical Swaps

Verified Peer-Reviewed Literature (PubMed & DOI)

Compute Your Exact Dumbbell wrist curls 1RM & Weekly Muscle Volume