forearms beginnerAI Tracked

Wrist Curl

Seated wrist curl with dumbbells or barbell. Builds forearm size and grip strength. Directly builds the forearm flexors for grip strength. Increases wrist strength for heavier pulling exercises. Builds forearm size that shows when sleeves are rolled up.

How to Do Wrist Curl: Step by Step

  1. Forearms on thighs, wrists hanging over knees
  2. Curl weight up by flexing wrists
  3. Lower slowly for a full stretch
  4. Keep forearms pressed against thighs

Common Mistakes to Avoid

  • Lifting forearms off thighs during the curl
  • Using too heavy a weight and cheating the movement
  • Not getting a full stretch at the bottom

Wrist Curl Tips

  • High reps work best for forearms — aim for 15-25 reps per set
  • Try letting the dumbbell roll to your fingertips at the bottom for extra grip work
  • Pair with reverse wrist curls for balanced forearm development

Muscles Worked

forearms
Equipment dumbbells
Tracking Count reps

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