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Wrist Curl - Instructions, Variations & Alternatives

Muscles involved

  • Forearms

    Also known as

    • Wrist Flexion

    How to perform

    Wrist Curl - Starting position

    Wrist Curl - Starting position

    Wrist Curl - Muscle Under Tension

    Wrist Curl - Muscle Under Tension

    1. Set up & Starting position (seated or kneeling over a bench)
      Sit on a bench and grasp the weight with a underhand grip. Lean forward and rest the back of your forearms either on your thighs or on the bench so that your hands are holding the bar with your palms facing up. Your wrists should come off the end of the bench or in front of your knees.
      Keeping your forearms flat, extend your wrists and lower the weight down toward the floor.

    2. Concentric phase
      Curl the weight into the palm of your hand flexing only at the wrist.

    3. Isometric hold (optional) - Hold for a second.

    4. Eccentric phase
      Lower the weight to hang in front of the knees and repeat the movement.

    You can also perform Wrist Curl kneeling - kneel down behind a bench and rest your forearms on the flat surface with your wrists hang off the edge and your palms facing upward.

    Exercise Alternatives