Wrist Curl
A seated wrist flexion exercise that builds the forearm flexors and supports grip strength.
Muscle activation
- Forearms100%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit on a bench holding a dumbbell or barbell with an underhand grip.
2. Mid-rep
Squeeze briefly at the top.
3. End of the movement
Lower slowly to a light stretch.
4. Common mistake
Lifting the forearms off the support
Ways to do it
Forearms & grip on 2 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit on a bench holding a dumbbell or barbell with an underhand grip.
- 2Rest your forearms on your thighs or the bench so your wrists hang just past the edge.
- 3Let the weight lower so your wrists extend gently.
Execution
- 1Curl your wrists up as far as comfortable, keeping forearms on the support.
- 2Squeeze briefly at the top.
- 3Lower slowly to a light stretch.
- 4Keep the movement only at the wrist.
Breathing
Breathe steadily; exhale as you curl up.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Forearms
Key form cues
- Forearms stay down
- Wrists only
- Slow lowering
- Squeeze at the top
Common mistakes
Lifting the forearms off the support
Keep them pinned and lighten the load.
Rolling the weight down to the fingertips with heavy loads
Keep a secure grip or use a lighter weight if you include finger rolls.
Bouncing quick reps
Use a controlled tempo with a pause at the top.
Range of motion
From wrists gently extended below the edge to fully flexed upward.
Variations
Easier
Light dumbbell wrist curl, one arm at a time
Harder
Barbell wrist curl with a 2 s squeeze
At home
Band or water-bottle wrist curl
Machine / cable
Cable wrist curl