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BeginnerArmsBarbellIsolation

Wrist Curl

An isolation exercise for the forearm flexors, performed by curling a barbell or dumbbells using only wrist movement.

Wrist Curl demonstration

Visual demonstration — Wrist Curl

Muscles Worked

Forearm Flexors (Primary)Wrist Flexors

Step-by-Step Instructions

  1. 1Sit on a bench with forearms resting on your thighs, wrists hanging over the edge
  2. 2Hold a barbell or dumbbells with an underhand grip
  3. 3Allow the weight to roll down to your fingertips
  4. 4Curl your wrists up to flex the forearms
  5. 5Slowly lower back to the starting position

Training Recommendations

Strength
Sets3
Reps8-10
Rest60-90 sec
Hypertrophy
Sets3-4
Reps12-15
Rest45-60 sec
Endurance
Sets2-3
Reps20-30
Rest30-45 sec

Tips & Variations

  • Use light weight and high reps for forearms
  • Can also be done over the edge of a bench
  • Pair with reverse wrist curls for balanced forearm development

Common Mistakes to Avoid

  • Using too much weight
  • Moving the forearms instead of just wrists
  • Going too fast

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