Wrist Curl
Arms
Weight & Reps
Barbell
Wrist curls target the forearm flexors. Rest your forearms on a bench with wrists hanging off the edge, then curl the weight upward using only your wrists for grip strength development.
How to Do Wrist Curl
- Rest your forearms on a bench or your thighs with your wrists hanging off the edge
- Hold a barbell or dumbbells with an underhand grip and let your wrists extend downward
- Curl your wrists upward as far as possible, squeezing the forearm flexors
- Lower with control — let the weight stretch the wrist flexors at the bottom
Form Cues
- Rest your forearms on a bench or your thighs with your wrists hanging off the edge
- Hold a barbell or dumbbells with an underhand grip and let your wrists extend downward
- Curl your wrists upward as far as possible, squeezing the forearm flexors
- Lower with control — let the weight stretch the wrist flexors at the bottom
Common Mistakes to Avoid
- Moving the forearms instead of isolating the movement to the wrists only
- Using too much weight and only achieving a tiny range of motion
- Performing the exercise too fast — slow, controlled reps are essential for forearm development
Muscles Worked
Primary
Forearm Flexors (Flexor Carpi Radialis)
Forearm Flexors (Flexor Carpi Ulnaris)
Secondary
Palmaris Longus
Flexor Digitorum Superficialis
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the wrist curl work?
Wrist curls primarily target the forearm flexor muscles, including the flexor carpi radialis and flexor carpi ulnaris, with secondary activation of the palmaris longus and flexor digitorum superficialis.
How much should a beginner wrist curl?
Beginners typically start with 10-25 lbs (4.5-11 kg). Wrist curls require light weight — the forearm flexors are small muscles. Use high reps (15-25) for best results.
Wrist curls vs reverse wrist curls — which is better?
Wrist curls target the forearm flexors (inner forearm), while reverse wrist curls target the forearm extensors (outer forearm). You need both for balanced forearm development and grip strength.
Watch Form Guide on YouTube
Search for Wrist Curl tutorials
Track Wrist Curl in IronStreak
Track your Wrist Curl progress privately — all data stays on your device. No account required. Free on iOS.