Wrist Curl.

How to do it.

1. Step 01

   Sit on a bench with your forearms resting on your thighs, palms facing up.

2. Step 02

   Hold a dumbbell or barbell with an underhand grip, allowing your wrists to hang off your knees.

3. Step 03

   Slowly lower the weight by extending your wrists downwards.

4. Step 04

   Feel a stretch in your forearms at the bottom of the movement.

5. Step 05

   Curl the weight upwards by flexing your wrists as high as possible.

6. Step 06

   Squeeze your forearms at the top before slowly lowering again.

Pro cues.

• Use a light weight to ensure proper form and avoid wrist strain.

• Focus on isolating the wrist movement, keeping your forearms still.

• Perform both wrist curls (palms up) and reverse wrist curls (palms down) for balanced development.

Questions, answered.

What is the Wrist Curl?

An isolation exercise designed to strengthen the forearm flexor muscles.

What muscles does the Wrist Curl work?

The Wrist Curl primarily works your forearm flexors.

What equipment do I need for the Wrist Curl?

You need a barbell to perform the Wrist Curl.

How many sets and reps should I do for the Wrist Curl?

A typical prescription for the Wrist Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Wrist Curl good for beginners?

Yes. The Wrist Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.