Lower arms

Wrist Curl

Flexing your wrist under load: the most direct exercise for your forearm flexors and grip strength.

Also known as: forearm curl, seated wrist curl

Level: Beginner
Equipment: Dumbbell
Type: Isolation

Movement

Muscles worked

Wrist Curl muscle map: forearm flexors and brachioradialis highlighted on the front and back of the body

How to do it

Sit with your forearms on your thighs or a bench and your wrists hanging off the edge.
Hold the bar with your palms facing up.
Let the bar roll down to your fingertips, then close your hand around it.
Curl your wrist up as high as you can, then lower slowly.

Form cues

Only your wrists move.
Full range: down to your fingertips, up to full flexion.
Lots of reps with light weight.

Common mistakes

Lifting your forearms off the support: you lose the isolation.
Heavy weight with tiny reps: forearms respond better to longer sets.
Jerky reps: your wrists like control.

Sets and reps

2-3 sets of 15-25 reps with 45-60 seconds of rest, 2-3 times a week.

Variations

Same movement, different equipment. Pick based on what you have and what you want from wrist curls.

Dumbbell wrist curl
One hand at a time or both together.
Dumbbell · Beginner
How to do it
1. Sit on a bench with the forearm resting on the thigh, palm up.
2. Hold a dumbbell with the wrist hanging off the knee.
3. Let the dumbbell roll down to the fingertips.
4. Curl the dumbbell up by flexing the wrist.
5. Lower under control. Complete reps per side.
Primary
Forearm Flexors
Secondary
Brachioradialis
Barbell wrist curl
The classic barbell version.
Barbell · Beginner
How to do it
1. Sit on a bench with forearms resting on the thighs, palms up.
2. Hold a barbell with hands shoulder-width, wrists hanging off the knees.
3. Let the bar roll down to the fingertips at the bottom.
4. Curl the bar up by flexing the wrists.
5. Lower under control.
Primary
Forearm Flexors
EZ-bar wrist curl
A slightly more comfortable grip.
EZ Curl Bar · Beginner
How to do it
1. Sit on a bench with forearms resting on the thighs, palms up.
2. Grip an EZ-bar on the inner bends with hands shoulder-width.
3. Let the bar roll down to the fingertips.
4. Curl the bar up by flexing the wrists.
5. Lower under control.
Primary
Forearm Flexors
Kettlebell wrist curl
The thick handle demands more grip.
Kettlebell · Beginner
How to do it
1. Sit on a bench with the forearm on the thigh, palm up.
2. Hold a kettlebell by the handle with the wrist hanging off the knee.
3. Let the kettlebell rotate down toward the fingertips.
4. Curl it up by flexing the wrist, controlling the offset weight.
5. Lower under control. Complete reps per side.
Primary
Forearm Flexors
Cable wrist curl
Constant tension through the whole range.
Cable Machine · Intermediate
How to do it
1. Attach a straight bar to a low cable pulley.
2. Kneel or sit with forearms on a bench, palms facing up.
3. Let your wrists flex off the bench edge.
4. Curl the bar up by flexing your wrists.
5. Lower under control and repeat.
Primary
Forearm Flexors
Dumbbell reverse wrist curl
Palms down: trains the extensors.
Dumbbell · Beginner
How to do it
1. Sit on a bench holding a dumbbell in each hand, forearms resting on your thighs, palms down.
2. Let both wrists drop, lowering the dumbbells toward the floor.
3. Lift the backs of your hands toward the ceiling by extending your wrists.
4. Squeeze at the top, then lower under control.
Primary
Forearm Extensors
Kettlebell reverse wrist curl
Extensors with a kettlebell grip.
Kettlebell · Beginner
How to do it
1. Sit on a bench with the forearm on the thigh, palm down.
2. Hold a kettlebell by the handle with the wrist hanging off the knee.
3. Let the wrist drop, lowering the kettlebell.
4. Lift the back of the hand by extending the wrist.
5. Lower under control. Complete reps per side.
Primary
Forearm Extensors
Wrist roller
Roll up a weighted cord by twisting a bar: a serious forearm burner.
Wrist Roller · Intermediate
How to do it
1. Grip the wrist roller handle with arms extended in front at shoulder height.
2. Let the weight hang from the cord.
3. Roll the handle forward with alternating wrist movements to wind the weight up.
4. Keep your arms straight throughout.
5. Once fully wound, reverse the rotation to lower the weight.
Primary
Forearm Extensors, Forearm Flexors
Secondary
Front Delts
Plate pinch
Hold plates between your fingers: pinch strength.
Weight Plate · Intermediate
How to do it
1. Place two weight plates on the floor side by side with the smooth sides facing out.
2. Squat down, grip both plates together between the fingers and thumb of one hand — no handles, just pinch.
3. Stand up and hold the plates at the side for time, keeping the arm straight.
4. Set them back down under control.
Primary
Forearm Flexors
Secondary
Traps