Wrist Curls

Also Known As
Forearm Curls

Wrist curls are a forearm exercise and primarily target the forearm flexors. To a lesser degree, they also work the wrist extensors.

Equipment

Dumbbells

Exercise Rating

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Stretch
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Introduction

Wrist curls are a fundamental exercise targeting the forearm muscles, specifically the flexor group, which includes the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. This exercise is essential for developing grip strength and enhancing overall forearm hypertrophy, making it a staple in both bodybuilding and strength training routines. By isolating the wrist flexors, wrist curls help in improving wrist stability and endurance, which can translate to better performance in various sports and daily activities that require strong, stable wrists. Whether performed with a barbell, dumbbells, or a cable machine, wrist curls are a versatile and effective addition to any comprehensive strength training program.

Execution

How to Perform Wrist Curls

Setup

  1. Sit on a bench with your feet flat on the floor, shoulder-width apart.
  2. Hold a barbell or dumbbells with an underhand grip (palms facing up).
  3. Rest your forearms on your thighs or on the bench, allowing your wrists to extend beyond your knees.
  4. Ensure your wrists are in a neutral position, with your palms facing up and your fingers wrapped around the barbell or dumbbells.

Execution

  1. Begin by slowly lowering the weight by extending your wrists downward, allowing the barbell or dumbbells to roll down to your fingertips.
  2. Pause briefly at the bottom of the movement, feeling the stretch in your forearm muscles.
  3. Flex your wrists to curl the weight back up, rolling the barbell or dumbbells back into your palms.
  4. Continue curling your wrists until they are fully contracted and your palms are facing up.
  5. Hold the contraction for a moment, squeezing your forearm muscles.
  6. Slowly lower the weight back to the starting position, maintaining control throughout the movement.
  7. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully place the barbell or dumbbells on the floor or rack.
  2. Stand up slowly to avoid any dizziness or discomfort.
  3. Stretch your forearms gently to help with recovery and flexibility.

Other Exercise Names

The exercise is also known as:

Forearm Curls

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Reverse Wrist Curls