Wrist Curl
Curling a barbell or dumbbells upward using only the wrists, forearms resting on the thighs or a bench. Isolates the forearm flexors.
Primary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench with forearms resting on the thighs or bench, palms up, hands hanging just past the knees holding a barbell or dumbbells.
Let the wrists extend so the weight lowers toward the floor.
Curl the weight up by flexing the wrists as high as possible.
Squeeze briefly at the top.
Lower slowly back to the stretched position.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Only the wrists move
Full range
Slow and controlled
Common mistakes
Lifting the forearms off the support
Bouncing the weight
Using too much load
Safety notes
Keep loads moderate and movements smooth to avoid straining the wrists.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.