Forearms
Machine Wrist Curl
The Machine Wrist Curl is a strength exercise on a machine for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Set the seat so the forearms lie flat on the pad with the wrists at its front edge.
- Sit down and grip the handle with palms up.
- Line up the wrists with the machine pivot.
- Curl the wrists up as far as they go while the forearms stay on the pad.
- Lower slowly until the wrists are bent back again.
Tips
- Check that the wrist, not the knuckles, sits over the pivot point.
- Use a full range: stretch at the bottom, squeeze at the top.
Common mistakes
- Lifting the elbows to add body weight to the curl.
- Rushing the reps and letting the stack bounce.
Muscles worked by the Machine Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
Machine Wrist Curl alternatives
Different equipment
- Barbell Wrist Curl
- Behind the Back Wrist Curl
- Cable Wrist Curl
- Dumbbell Wrist Curl
- EZ Bar Wrist Curl
- Wrist Curl
Frequently asked questions
What muscles does the Machine Wrist Curl work?
Mainly the forearm flexors.
Is the Machine Wrist Curl good for beginners?
Yes. The Machine Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Wrist Curl?
For example the Barbell Wrist Curl, Behind the Back Wrist Curl and Cable Wrist Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.