Wrist Curls

How to do it

1. Sit on a bench and rest your forearms on your thighs, palms up, wrists just past your knees.
2. Hold a dumbbell in each hand and let your wrists drop, opening your fingers slightly.
3. Curl the weight up by closing your fingers and flexing your wrists.
4. Squeeze at the top, then lower slowly to a full stretch.
5. Your forearms never leave your thighs - only the wrists move.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Reverse Curl, it loads Biceps 30 points lower, Forearms 20 points higher. It needs Dumbbells + Bench where the other uses Barbell. Compared with the Farmer's Carry, it loads Mid-back / traps 45 points lower, Abs 40 points lower, Lower back / erectors 35 points lower. It needs Dumbbells + Bench where the other uses Dumbbells.

Other ways to train this

• Reverse Curl Barbell
• Barbell Wrist Curl Barbell
• Cable Wrist Curl Cable machine

Other exercises for the Forearms

• Farmer's Carry 90% Dumbbells
• Zottman Curl 55% Dumbbells
• Hammer Curls 50% Dumbbells
• Dumbbell Romanian Deadlift 35% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.