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Arms

Wrist Curl

Build forearm strength and grip with controlled wrist flexions.

Wrist curls are a great isolation exercise for building forearm strength and improving grip endurance.

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How to doTips
Body Part
Arms
Level
Beginner
Muscles
Forearm Extensors
Forearms
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Barbell
Goal
Hypertrophy
,
Endurance

How to do:

  1. Sit on a bench with your forearms resting on your thighs, holding a dumbbell or barbell with an underhand grip.
  2. Let your wrists hang over the edge of your thighs.
  3. Slowly curl the weight upwards by flexing your wrists.
  4. Lower the weight back down in a controlled manner.
  5. Repeat for 12–15 reps.
  6. Complete 3-4 sets.

Tips:

  • Keep your forearms stationary and only move your wrists.
  • Use a light weight to focus on form and control.
  • Exhale as you curl the weight up, and inhale as you lower it.
  • Avoid using momentum to lift the weight.

Similar Exercises

Reverse Wrist Curl
Wrist Roller
Grip Strengthener
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