Wrist Curl

How to perform the Wrist Curl

1. Sit with the forearms supported on the thighs or a bench, palms up (for a wrist curl) or palms down (for a reverse wrist curl).
2. Let the wrists hang off the edge so they can fully extend at the bottom of the rep.
3. Curl the load up by flexing the wrists, squeezing the forearm flexors hard at the top.
4. Pause briefly at full flexion, then lower under control to a full stretch at the bottom.
5. Keep the forearms pinned to the support — if the forearms lift, the lift becomes a curl variant instead of a wrist exercise.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Letting the forearms lift off the support, which turns the wrist curl into a curl variant.
• •Using a partial range of motion that never reaches a full stretch at the bottom.
• •Going so heavy that the wrist position breaks at the top of the rep.
• •Rolling the load up through the fingers as a separate motion — the fingers and wrist should move together.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.