Arms · Isolation

Wrist Curl

A seated wrist flexion exercise for the forearm flexors.

MAIN MUSCLE
Forearms
EQUIPMENT
Barbell, Dumbbell
LEVEL
Beginner
REPS
15-20
TEMPO
2-1-2

HOW TO DO IT

  1. Sit with forearms on the thighs or a bench, palms up, wrists past the edge.

  2. Hold a barbell or dumbbells.

  3. Let the weight roll down toward the fingers.

  4. Curl the wrists up as high as possible, then lower slowly.

COMMON MISTAKES

  • Using a range that is too short; let the bar roll to the fingers and curl it back.
  • Moving the elbows or shoulders; isolate the wrist.

TIPS

  • Use slow, controlled reps; forearms respond well to time under tension.

QUESTIONS

Which muscles does Wrist Curl work?

The main muscle is Forearms.

How many reps should I do?

FORGE suggests 15-20 reps for Wrist Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Wrist Curl?

These train the same muscles: Reverse Wrist Curl, Farmer's Carry, Reverse Curl.