Discover our app

Dumbbell Wrist Twist

The wrist seems unimportant when it comes to training and physical performance. Generally, we just think of the wrist as a bunch of bones connecting the hand to the arm. Most resistance exercises don’t even require movement of this joint.

In reality, the wrist and its related grip strength mean much more. By including dumbbell wrist twists in your training routines, you are improving your muscle tone, flexibility, and strength performance.

The functionality of everyday life can also not be ignored. Open up your exercise library and take advantage of dumbbell wrist twists. You’ll enjoy surprisingly rewarding gains.

How To Do

  1. Choose a pair of dumbbell weights that you can comfortably hold for a time at elbow height.
  2. Stand with your feet hip-width apart with your knees slightly bent. 
  3. Grasp each dumbbell firmly using a neutral grip, palms facing in.
  4. Inhale and engage your core. Exhale and raise the dumbbells up by flexing your shoulders to bring your forearms parallel to the floor.
  5. Begin with your palms facing the ground. This is the correct starting position.
  6. Slowly rotate your wrists until your palms face the ceiling. 
  7. Twist your wrists to return your palms to the starting position, facing the floor.
  8. Repeat this motion for the desired number of repetitions based on your training goal.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Perform smooth, even-paced movements that avoid swinging or jerking the dumbbells.
  • Do not allow your elbows to leave your side during the movement. Your wrists should be the main movers.
  • Be sure to maintain dumbbell height and keep your wrists parallel to your elbows.
  • Do not lean, turn, or sway from your torso at any point of the dumbbell wrist twist movement. 
  • Rotate your wrists in either direction through a full movement range, to maximize flexibility and muscle activity.
  • Keep your chest up and ensure your head remains forward throughout the exercise.
  • If you’re unable to exercise daily, you do not have to sacrifice results. Three and five-day splits can provide the same stimulus as long as overall exercise volume is matched.

Optimal Sets and Reps

The dumbbell wrist twist primarily trains the forearms and wrists. However, it’s an exercise that still lines up very well with all common strength goals. See the table below for guidance on training volumes while using the wrist roller.

Training TypeSetsReps
Strength Training3–58–12
Hypertrophy3–48–12
Endurance Training3–415+
Power Training3–58–12 (Explosive)
Optimal Sets & Reps of Dumbbell Wrist Twist

How to Put in Your Workout Split

Training with dumbbell wrist twists can be approached in exactly the same way that you would any strength exercise. It can build strength, muscle, endurance, and mobility. Therefore, it should be a staple of your weight training routine. 

Below you will see how to incorporate this exercise into your commonly used splits. 

  • Upper And Lower Split — Dumbbell wrist twists fit nicely as part of a 3-day workout split. Perform it after compound pressing movements such as the bench press and push press. This avoids arm fatigue that may inhibit your lifting performance. 
  • Single Muscle Group — This training approach uses a high workout frequency since you’re only training one muscle group per day. With this, you can use a 5-day workout split as a good way to work each major muscle. Dumbbell wrist twists can be implemented on your arm, or compound lift days since they can aid lift performance. 
  • Total Body — Even if your program is designed to be performed daily, these should be programmed 2–3 times per week. This allows for adequate recovery.

Remember that dumbbell wrist twists do not need to be done as part of a workout. This is a highly efficient accessory exercise that can stand alone.

The dumbbell wrist twist uses the wrist flexors and extensors as the primary movers. Therefore, we don’t need to use the typical loading recommendations. In this case, start with bodyweight then progress using dumbbells that you can comfortably perform the suggested rep ranges with.

Primary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Flexors

Your wrist flexors run along the underside of the forearm from the inner elbow to the wrist and hand. They work to flex your wrists and fingers and are instrumental to your ability to grip and hold the dumbbells.

During the dumbbell wrist twist, the wrist flexors provide stability as they rotate. They help to stop the wrists from flexing out of position, ensuring a safe movement pattern.

Alongside this, they contribute to grip strength. This helps to keep a firm grip on the dumbbells as the wrists rotate.

Wrist Extensors

The wrist extensors attach from the outer elbow to the wrist and hand. They run across the top of your forearm. 

During the dumbbell wrist twist, they work alongside the wrist flexors to provide wrist stability. As you rotate the dumbbells, the wrist extensors help rotate the wrists and stop them from over-extending.

Secondary Muscle Groups

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis

The brachioradialis is a long strip of muscle that runs close to the top of the forearm. It extends from the humerus (upper arm bone) to the radius (inner forearm bone).

In terms of function, the brachioradialis helps to pronate and supinate the forearm. This means rotating the forearm up and down. It also helps to stabilize the forearm during movement and tasks that require arm stability. 

While performing the dumbbell wrist twist, it helps to rotate the wrists in both directions. Alongside this, it stabilizes the forearms in a parallel position and helps to grip the dumbbells.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Reverse Curl

Dumbbell Cross-Body Hammer Curl

Dumbbell Back Wrist Curl

Dumbbell Finger Curl

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Reverse Curl

Finger Down Forearm Stretch

Barbell Wrist Curl

Wrist Roller

Wrist Extension

EZ Bar Wrist Curl

Wrist Adduction

Barbell Reverse Wrist Curl

EZ Bar Reverse Wrist Curl

Forearm Cherry Picker

Who Should Do?

Lifters Looking To Increase Strength

Strength performance depends on several factors. These include force generation, coordination, and mobility. When performing typical strength exercises, each of these things depends on good grip strength.

Dumbbell wrist twists enhance grip strength, which is important for strength and power generation. The result can be valuable in that this can improve strength performance during your compound lifts. With good grip strength, you can maintain a firm grip on the weight during strength-based movements.

Athletes Seeking Performance Improvement

Most common sports require some degree of gripping ability to aid performance. Grasping, pulling, pushing, throwing, and catching all require effective forearm performance, which dumbbell wrist twists provide.

The grip strength, mobility, and control built through dumbbell wrist twists are paramount for sports requiring the upper body. A good example would be rock climbing. In this, athletes need to maintain a grip on the holds to perform the climbing movements. 

The improvements in loads lifted, stability, and control, enjoyed through this effective movement, will boost your overall performance quality. 

Beginners

If you’re new to exercise or are returning after some inactivity, you will need to build a solid lifting foundation. Stability, control, and functional movement range are all part of this strength foundation, with the wrists providing the support. 

Dumbbell wrist twists are easy to do, and train the movement patterns you need in approaching your upper body training. This exercise promotes elbow and wrist stability as a foundation for loads used to press and pull. This helps to build foundational forearm and therefore upper-body strength.

This benefit, in turn, leads to quicker and more effective progression to higher loads and more complex movements. This exercise works best as a post-lift movement to enhance foundational strength.    

Who Should Not Do?

Individuals With Elbow Irritation

Elbow pain and discomfort are common challenges that stem from overuse of the forearm muscles. Conditions like these typically arise from activities involving too much wrist extension. 

Individuals suffering from elbow irritation such as this may experience a loss of function and range of motion.

During dumbbell wrist twists, the elbows, although fixed in a position parallel to the floor, must display intense activity. The elbows must remain flexed and bent to allow the primary movers of the forearms to twist the wrists. 

Performing this exercise is not recommended for this population. Even holding the elbow position here, may significantly stress said conditions. 

Those With Chronic Wrist Mobility Issues

Joint mobility issues are characterized by an inability of the joint to move through range with strength, or without discomfort. Dysfunction such as this is commonly caused by muscle overuse and repetitive movement. Regarding the wrist, common conditions include tendinitis, osteoarthritis, and carpal tunnel syndrome. 

Activity during the dumbbell wrist twist is dynamic and must control the dumbbell, in both twisting directions, through full range. Those with conditions such as these, not only lose exercise benefits but are at an increased potential for injury. 

*Expert tip: To aid the rehabilitation process, include tricep stretches to get your arms back in shape for your next lift.

Benefits Of The Dumbbell Wrist Twist

Tones Muscles

The repeated motion of the dumbbell wrist twists isolates and strengthens the smaller muscles of the wrist. If done correctly, this will improve muscle tone and promote hypertrophy. This isolation-type movement provides a suitable stimulus to train these vital muscles and tone them for better performance.

Additionally, strengthening these muscles can greatly improve strength training through increased ability in your compound lifts. Better grip strength and function can improve performance and in turn, improve muscle size and tone. Examples include bench presses, barbell rows, deadlifts, and shoulder presses.

This improved training quality further enhances strength gains and muscle growth, leading to improved muscle tone, or body composition.

Enhances Flexibility

Activities of daily living and exercise performance require whole-body flexibility through many ranges of motion. Examples include grabbing and picking up objects and changing a lightbulb. Alongside stretching, working muscles and joints through their full range of motion is a good way to improve flexibility.

To ensure functional movement ranges without the risk of injury, possessing muscle and joint flexibility becomes paramount. The dumbbell wrist twist rotates the forearm and wrist through full ranges in both directions, promoting flexibility. 

Because of this, everyday tasks can become more efficient and have less potential for injury. The increased wrist flexibility can translate to better flexibility in exercise movements and those in daily activity.

Improves Strength

Grip strength is a pillar for determining performance, and the dumbbell wrist twist exercise is an effective tool for it. Primary determinants include strength, functional movement, and stability. 

Primary movers of the upper arms are most talked about with strength training, but grip strength plays an equal role. The joint actions of the wrist flexors and extensors in this exercise are the foundation for their performance. 

Wrist twists done at appropriate volumes with resistance provide a suitable stimulus, improving grip function and strength. The end result is heavier lifts, increased strength gains, and better control. Grip strength is also a key biomarker for old age and general health, making it a vital factor in training.

*Expert tip: Setting your training volumes based on a set number is an impactful way to build on strength and program hypertrophy.

Frequently Asked Questions

Are dumbbell wrist twists good?

Yes. Dumbbell wrist twists are effective. They help to improve the function of the muscles involved in elbow flexion, extension, and grip strength. Grip strength is a key aspect of health and athletic performance.

What does twisting your wrist with dumbbells do?

Using dumbbells to twist your wrists trains stability, rotational strength, and functional flexibility. This means you are maximizing strength in positions that your forearm must be able to move through in daily life.

Is dumbbell twisting bad for the lower back?

No, it is not if you do the exercise correctly. The rotational forearm movement when using the correct body position presents minimal lower back stress. Make sure to follow the form guide above.

How often should I do dumbbell wrist twists?

Dumbbell wrist twists can be used in the same manner as typical strength exercises depending on the training goal and split style. For best recovery, 48–72 hours is needed between sessions, so 2–3 times should suffice.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Anderton, W., Tew, S., Ferguson, S., Hernandez, J. and Charles, S.K. (2023). Movement preferences of the wrist and forearm during activities of daily living. Journal of Hand Therapy, [online] 36(3), pp.580–592. doi:https://doi.org/10.1016/j.jht.2022.07.003.
  2. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  3. Ramos-Campo, D.J., Benito-Peinado, P.J., Andreu-Caravaca, L., Rojo-Tirado, M.A. and Rubio-Arias, J.Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. The Journal of Strength and Conditioning Research, [online] 38(7), pp.1330–1340. doi:https://doi.org/10.1519/jsc.0000000000004774.
  4. Deak, N., Black, A.C. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Wrist Flexor Retinaculum. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545198/.
  5. Fukunaga, T., Connor Fedge, Tyler, T., Mullaney, M., Schmitt, B., Orishimo, K., McHugh, M. and Nicholas, S. (2023). Flexor-Pronator Mass Training Exercises Selectively Activate Forearm Musculature. International Journal of Sports Physical Therapy, [online] 18(1). doi:https://doi.org/10.26603/001c.68073.
  6. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  7. Lung, B.E., Ekblad, J. and Bisogno, M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526110/#:~:text=The%20brachioradialis%20is%20considered%20a,the%20other%20being%20the%20supinator.
  8. Huebner, M., Riemann, B. and Hatchett, A. (2023). Grip Strength and Sports Performance in Competitive Master Weightlifters. International Journal of Environmental Research and Public Health, [online] 20(3), pp.2033–2033. doi:https://doi.org/10.3390/ijerph20032033.
  9. Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. The Journal of Strength and Conditioning Research, [online] 31(12), pp.3508–3523. doi:https://doi.org/10.1519/jsc.0000000000002200.
  10. Geerte, N., Kasper Soekarjo, Van, J. and Orth, D. (2022). Reliability and Validity of Functional Grip Strength Measures Across Holds and Body Positions in Climbers: Associations With Skill and Climbing Performance. Research Quarterly for Exercise and Sport, [online] 94(3), pp.627–637. doi:https://doi.org/10.1080/02701367.2022.2035662.
  11. Zwolski, C., Quatman-Yates, C. and Paterno, M.V. (2017). Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy. Sports Health A Multidisciplinary Approach, [online] 9(5), pp.436–443. doi:https://doi.org/10.1177/1941738117704153.
  12. Weber, A., Reissner, L., Friedl, S. and Schweizer, A. (2023). Stability of the distal radioulnar joint with and without activation of forearm muscles. Journal of Hand Surgery (European Volume), [online] 48(8), pp.762–767. doi:https://doi.org/10.1177/17531934231168299.
  13. Heales, L.J., Michael, Vicenzino, B. and Hodges, P.W. (2016). Forearm Muscle Activity in Lateral Epicondylalgia: A Systematic Review with Quantitative Analysis. Sports Medicine, [online] 46(12), pp.1833–1845. doi:https://doi.org/10.1007/s40279-016-0539-4.
  14. Lucado, A.M., Dale, R.B., Kolber, M.J. and Day, J.M. (2020). ANALYSIS OF RANGE OF MOTION IN FEMALE RECREATIONAL TENNIS PLAYERS WITH AND WITHOUT LATERAL ELBOW TENDINOPATHY. International journal of sports physical therapy, [online] 15(4), pp.526–536. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735685/.
  15. Millar, N.L., Silbernagel, K.G., Thorborg, K., Kirwan, P.D., Galatz, L.M., Abrams, G.D., George, McInnes, I.B. and Rodeo, S.A. (2021). Tendinopathy. Nature Reviews Disease Primers, [online] 7(1). doi:https://doi.org/10.1038/s41572-020-00234-1.
  16. Deglmann, C.J. (2024). Osteoarthritis of the wrist. Die Orthopädie, [online] 53(6), pp.463–476. doi:https://doi.org/10.1007/s00132-024-04502-w.
  17. K. Osiak, P. Elnazir, Walocha, J.A. and Pasternak, A. (2022). Carpal tunnel syndrome: state-of-the-art review. Folia Morphologica, [online] 81(4), pp.851–862. doi:https://doi.org/10.5603/fm.a2021.0121.
  18. Ganguly, J., Dinkar Kulshreshtha, Almotiri, M. and Jog, M. (2021). Muscle Tone Physiology and Abnormalities. Toxins, [online] 13(4), pp.282–282. doi:https://doi.org/10.3390/toxins13040282.
  19. Gentil, P., Soares, S. and Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, [online] 6(1). doi:https://doi.org/10.5812/asjsm.24057.
  20. Lopez, P., Taaffe, D.R., Galvão, D.A., Newton, R.U., Nonemacher, E.R., Wendt, V.M., Bassanesi, R.N., Douglas and Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, [online] 23(5). doi:https://doi.org/10.1111/obr.13428.
  21. Pfeifer, C.E., Ross, L.M., Weber, S.R., Sui, X. and Blair, S.N. (2022). Are flexibility and muscle-strengthening activities associated with functional limitation? Sports Medicine and Health Science, [online] 4(2), pp.95–100. doi:https://doi.org/10.1016/j.smhs.2022.03.001.
  22. Warneke, K., Wirth, K., Keiner, M. and Schiemann, S. (2023). Improvements in Flexibility Depend on Stretching Duration. International journal of exercise science, [online] 16(4), pp.83–94. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10124737/.
  23. Vopat, B., Got, C., Kaveh Mansuripur, Akelman, E. and Kane, P. (2014). The Effect of Supination and Pronation on Wrist Range of Motion. Journal of Wrist Surgery, [online] 03(03), pp.187–191. doi:https://doi.org/10.1055/s-0034-1384749.
  24. Axelsson, P., Fredrikson, P., Nilsson, A., Andersson, J.K. and Johan Kärrholm (2018). Forearm Torque and Lifting Strength: Normative Data. The Journal Of Hand Surgery, [online] 43(7), pp.677.e1–677.e17. doi:https://doi.org/10.1016/j.jhsa.2017.12.022.
  25. Musalek, C. and Kirchengast, S. (2017). Grip Strength as an Indicator of Health-Related Quality of Life in Old Age—A Pilot Study. International Journal of Environmental Research and Public Health, [online] 14(12), pp.1447–1447. doi:https://doi.org/10.3390/ijerph14121447.
  26. Eneko Baz-Valle, Maelán Fontes-Villalba and Santos-Concejero, J. (2021). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. The Journal of Strength and Conditioning Research, [online] 35(3), pp.870–878. doi:https://doi.org/10.1519/jsc.0000000000002776.
  27. Monteiro, E.R., Vingren, J.L., Corrêa Neto, V.G., Neves, E.B., Steele, J. and Novaes, J.S. (2019). Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. International journal of exercise science, [online] 12(4), pp.932–940. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/.

0 Comments

Cancel

Download App For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping