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Strength Training
Wrist Curl
Beginner
About This Exercise
A forearm flexor isolation exercise that builds grip endurance and wrist strength. Important for heavy gripping sports (golf, tennis, climbing) and lifters wanting better lockout / pulling capacity.
1Setup
Sit on a bench with your forearms resting on your thighs (or on the bench), wrists hanging off the edge. Hold a dumbbell or barbell with an underhand grip (palms up).
2Execution
Allow the weight to roll down to the fingertips by extending the wrist. Then curl the wrist back up, squeezing the forearm flexors at the top. Pause briefly, then lower with control.
Pro Tips
- Forearms stay anchored — the wrist is the only joint moving
- Slow controlled tempo — do not bounce the weight at the bottom
- Two ways to progress: heavier weight, or longer time-under-tension
- Light grip if the weight is too heavy — quality over load
Train This Exercise
Quick workout with this exercise