Arms · Wrist flexion
Wrist Curls
The wrist curl is a forearm exercise where you rest your forearms on a bench or thighs with your palms up and curl a weight using only your wrists. It trains the wrist flexors on the underside of the forearm, which builds forearm size and grip strength, and it takes very little equipment.
Also known as: Dumbbell wrist curl, Forearm curl, Seated wrist curl
- Muscle group
- Arms
- Movement pattern
- Wrist flexion
- Type
- Isolation
- Equipment
- Dumbbell or barbell, Bench
- Difficulty
- Beginner
What muscles does the wrist curls work?
Primary movers
- Wrist flexors
Assisting muscles
- Brachioradialis
- Finger flexors
The wrist flexors sit on the underside of the forearm and bend the wrist forward. Curling the weight with palms up works them directly.
The finger flexors help grip the weight. Letting the bar roll to your fingertips at the bottom works them more, while holding the bar in your fist keeps the focus on the wrists.
Forearm muscles are used in every pulling exercise, so training them directly can help your grip on deadlifts and rows.
They are small, so the weight is light and the reps are higher. Heavy sets rarely suit them.
How to do the wrist curls
Setup
- 1
Sit on a bench and rest your forearms on your thighs or the bench, palms up.
- 2
Let your wrists hang off the edge.
- 3
Hold a dumbbell or barbell with an underhand grip.
- 4
Keep your forearms still.
Execution
- 1
Lower the weight by extending your wrists, letting it roll to your fingers if you like.
- 2
Curl the weight up by flexing your wrists.
- 3
Squeeze at the top.
- 4
Lower slowly.
- 5
Keep your forearms on the support.
- 6
Use only your wrists.
Common wrist curls mistakes
Lifting the forearms
Raising your forearms lets the elbows help.
The fix: Keep your forearms firmly on the support.
Too heavy
Heavy weights cut the range and strain the wrists.
The fix: Use a light weight and high reps.
Bouncing
Using momentum reduces the work.
The fix: Lift and lower with control.
Short range
Not extending fully loses the stretch.
The fix: Use a full range of motion.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 12–20 | Light, 1–2 RIR | 45–60 s |
| Grip endurance | 2–3 | 20–25 | Very light | 30–45 s |
| Beginner | 2 | 12 | Light | 60 s |
Train forearms once or twice a week at the end of a session. Use high reps and a full range of motion. If your wrists ache, lower the weight.
Running the wrist curls in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayWrist Curls variations and alternatives
Reverse Wrist Curls
AlternativeWorks the forearm extensors on top.
Reverse EZ Bar Curl
AlternativeAn overhand curl for the forearms.
Dumbbell Zottman Curls
AlternativeTrains the forearms in a curl.
Farmer's Carry
AlternativeA loaded carry for grip strength.
Dead Hang
AlternativeA hang for grip endurance.
Frequently asked questions
What do wrist curls work?
The wrist flexors on the underside of the forearm.
How heavy should wrist curls be?
Light. Choose a weight you can lift for 12 to 20 reps.
Do wrist curls improve grip?
Yes, they help grip strength and forearm size.
Should I let the bar roll to my fingers?
You can, to work the finger flexors too. Keep it controlled.
How often should I do them?
Once or twice a week is enough.
Hercules tracks every wrist curls you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play