Forearms
Wrist Curl
The Wrist Curl is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Sit on a flat bench with a dumbbell in one hand, palm up.
- Rest that forearm along the thigh so the wrist hangs just past the knee.
- Steady the working forearm with the free hand.
- Let the dumbbell lower as the wrist bends back, then curl the wrist up as far as it goes.
- Lower slowly, finish the set, then switch hands.
Tips
- Let the dumbbell roll slightly toward the fingers at the bottom for extra range.
- Keep a steady tempo of about two seconds up and two down.
Common mistakes
- Moving the whole forearm instead of only the wrist.
- Stopping halfway and missing the top squeeze.
Muscles worked by the 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.
Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Wrist Curl work?
Mainly the forearm flexors.
Is the Wrist Curl good for beginners?
Yes. The 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 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.