How to Do Wrist Curls: Form, Technique, and Benefits

Master the wrist curl with our step-by-step guide. Learn proper form to build forearm size, improve grip strength, and avoid common lifting injuries.

How to Perform

  1. Sit on the edge of a flat bench with your feet flat on the floor and shoulder-width apart.
  2. Hold a dumbbell in each hand using an underhand grip with your palms facing upward.
  3. Rest your forearms on your thighs so that your wrists and the weights hang just past your knees.
  4. Lower the weights slowly by extending your wrists, allowing the dumbbells to roll down slightly toward your fingertips.
  5. Curl the weights upward as far as possible by contracting your forearms while keeping your arms stationary on your thighs.
  6. Squeeze the muscles at the top of the movement for one second before lowering back to the starting position.
  7. Maintain a controlled tempo throughout the entire set to ensure the tension remains on the target muscles.

Common Mistakes

  • Using excessive weight that forces you to use momentum or body sway.
  • Lifting the forearms off the thighs during the curling phase.
  • Shortening the range of motion by not fully extending the wrists at the bottom.
  • Gripping the bar too tightly, which can lead to premature elbow strain.

Muscles Worked

Primary movers

  • Forearms

Stabilizers

  • Wrist Flexors
  • Brachioradialis
  • Grip Strength

Related Guides

Forearms · Arms