How to Do the Wrist Curl
The wrist curl is a small isolation move that works the forearm flexors, the muscles on the underside of your forearm that close your hand and bend your wrist. It is a simple way to build forearm size and improve your grip on rows, pull-ups and deadlifts. Beginners can use it with very light loads.
Log every set of your Wrist Curl in Superlift
Muscles worked
Primary
- Forearms
Secondary
- None to speak of
How to do the Wrist Curl
- 1
Sit on a bench holding a dumbbell or barbell with palms facing up.
- 2
Rest your forearms on your thighs with your wrists and hands hanging past your knees.
- 3
Let the weight roll down toward your fingertips, keeping a firm grip.
- 4
Curl your hands up toward your forearms as far as you can.
- 5
Pause briefly at the top and squeeze your forearms.
- 6
Lower the weight slowly back to the starting position.
- 7
Keep your forearms pressed against your thighs for every rep.
Form cues to remember
- Move only at the wrist
- Forearms stay glued to thighs
- Lower slowly, feel the stretch
- Squeeze hard at the top
Wrist Curl video tutorial
Common mistakes
Lifting the forearms off the thighs
Keep your forearms anchored so only the wrists move.
Using too much weight
Choose a load that lets you use full range without jerking.
Rushing the lowering phase
Take two to three seconds to lower so the forearm works through the stretch.
Cutting the range short
Let the bar roll to your fingertips, then curl up fully.
Sets and reps
| Muscle growth | 3 sets of 12–20 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20–30 reps, 45 sec rest |
Forearm tendons are easy to irritate, so keep the load light and add reps before weight; stop if you feel sharp wrist or elbow pain.
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Track your Wrist Curl and watch it go up
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Wrist Curl FAQ
How many reps should I do for wrist curls?
The forearms respond well to higher reps, usually 12–20 per set, because they are used for endurance all day. Choose a weight where the last few reps feel hard but your form stays strict.
Are wrist curls worth doing?
If you want bigger forearms or your grip limits your lifts, they help. Heavy rows and deadlifts already train the forearms, so a couple of sets once or twice a week is enough.
Barbell or dumbbell for wrist curls?
Dumbbells let each wrist move through its own range and expose strength differences between sides. A barbell lets you load a little heavier and is easier to set up.
