Wrist Curl
- Primary muscle group
- Forearms
- Equipment
- Dumbbells
- Movement type
- Isolation
- Where
- Home or gym
How to do Wrist Curl
Setup
Sit on a bench and rest your forearms on your thighs with wrists extended just beyond your knees, palms facing up. Hold a dumbbell in each hand and let your wrists drop down so your hands hang toward the floor.
How to do it
- Curl your wrists upward by flexing only at the wrist joint, bringing your knuckles toward your forearms.
- Squeeze your forearms hard at the top of the movement for a brief pause.
- Lower the weights slowly back down until your wrists are fully extended.
- Keep your forearms completely still against your thighs throughout the entire movement.
Watch out for
- Lifting the forearms off the thighs or using momentum from the elbows instead of isolating the wrist joint.
- Using too much weight and limiting the range of motion, especially missing full wrist extension at the bottom.
- Rushing through reps without controlling the descent or pausing at peak contraction.
How FlexFit programs Wrist Curl
Wrist Curl is a forearms movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.