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Forearm Exercises - Wrist Curls


Exercise Name: Wrist Curls

Purpose: Develop and strengthen the forearm and wrist flexors.
Target Muscle Group(s): Wrist curls targets the following muscles located in the forearm:

1. Flexor carpi radialis
2. Palmaris longus
3. Flexor digitorum superficialis and profundus
4. Flexor pollicis longus


wrist curls

Instructions: Proper Wrist Curl Technique:

1. Grab a pair of dumbbells.
2. Sit on a bench with feet flat on the floor at shoulder width (or slightly narrower).
3. Rest your forearms on top of your thighs with your palms facing up.
4. Your wrists should be at the edge of your knees.
5. Lower the weights as far down as they can go.
6. Curl the weight up as far as the can go.
7. Squeeze your forearms hard at the top of the movement.

Additional Comments And Tips:

1. Inhale as you lower the dumbbells, and exhale as you curls the dumbbell to the top of the movement.

Also Known As: Dumbbell Wrist Curls.
Exercise Type: Bodybuilding, Strength Training, Sports Training
Force: Pull
Exercise Level: Beginner
Mechanics Type: Isolation Exercise

Wrist Curls Variations:

1. Use a barbell (aka barbell wrist curls) and rest your forearms on the bench instead of your knees.
2. Preform this exercise with your palms facing down (aka reverse wrist curls).
3. Perform standing with your palms facing thighs. Simply curl the weight up from that position as far as you can.

Safety Precautions:

1. Don't use super heavy weights because your forearms and wrists are composed of small muscles, ligaments and tendons that can easily be strained or injured.

Alternatives/Substitutions: List of Forearm Exercises
  • Barbell Curls (using reverse grip)
  • Barbell Wrist Curls
  • Bicep Curls using Ez-Curl Bar (using reverse grip)
  • Behind the Back Wrist Curls (using barbell or pulley)
  • Reverse Wrist Curls


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