Wrist Curl

Muscles

Forearms

Equipment

Barbell, Bench

Logged as

Weight and reps

How to

1. Sit with your forearms on your thighs or a bench, palms up.
2. Hold the bar with your wrists past your knees.
3. Curl your wrists up as high as they go.
4. Lower slowly, letting the bar roll toward your fingers.

Form cues

• Exhale as you curl your wrists upward.
• Move only at the wrist, not the elbow.
• Squeeze your forearms hard at the very top.

Common mistakes

• Forearms lift off your thighs to help the curl. Keep your forearms pressed down the whole set.
• Movement speeds up on the way down. Lower for a slow three count each rep.
• Elbows bend to add extra range. Keep your elbows still and move only the wrists.

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