Wrist Curls
Sit and rest forearms on thighs, palms up, dumbbells in hands. Curl wrists up, squeeze the forearms, then lower slowly; keep forearms glued down and range controlled. Builds forearm and grip strength.
Updated
Primary muscles: Forearms. Equipment: Dumbbells.
Muscles worked
Primary
Equipment
How to do it
- Sit with forearms supported on thighs or a bench, palms facing up.
- Hold the dumbbells with wrists just beyond the support edge.
- Let the wrists extend under control without moving the elbows.
- Curl the wrists up as far as comfortable.
- Pause briefly at the top.
- Lower slowly back to the stretched position.
Watch for
- Forearms lifting off the support.
- Elbows sliding during the curl.
- Using finger bounce instead of wrist motion.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
Use a small load and a long pause, because wrist flexors do not need much weight.
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