Wrist Curl (flexors)

Direct work for the forearm flexors; they are almost never trained on their own despite responding well to targeted volume.

• Isolation
• Dumbbell
• Beginner

How to do it

• Rest your forearms on your thigh or a bench with your wrists over the edge
• Let the weight roll down by opening your hand and catch it by closing
• Full range: extension at the bottom, flexion squeezing at the top

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s opening your hand, curl up for 1 s closing your fist

Common mistakes

• A short range without opening your hand at the bottom
• Using momentum from your whole arm
• Loading so much that you only move a few degrees

Muscles worked

Primary

• Forearm

Alternatives

• Reverse Wrist Curl (extensors)
• Hammer Curl
• Farmer's Carry