Wrist curl

Wrist curl flexion and extension

Thewrist curlis aweight trainingexercise for developing thewristflexor muscles,the muscles in the front of theforearm.It is therefore an isolation exercise. Ideally, it should be done in combination with the "reverse wrist curl"(also calledwrist extension) which works out the muscles comprising the back of the forearms,to ensure equal development of the wrist flexor and wristextensor muscles.

Wrist curls can be performed with adumbbellor with both hands holding abarbell.To perform a seated wrist curl, the lifter should be seated on abenchwithkneesbent and the forearm(s) resting on thethigh,or with forearms on a bench and hands hanging off the edge. Thepalmshould be facing up and the hand should be free to move completely up and down. At the starting point, the wrist should be bent back so that thefingersare almost pointing down at the floor. In a steady motion, the lifter should raise the weight by using the forearm muscles to bring the hand up as far as possible. The forearm itself should remain resting on the thigh. Then the weight should be slowly lowered back down to the starting point.

To perform a standing wrist curl, a barbell can be held in both hands with the palms facing backward. The bar should be behind the lifter. The same motion should be performed as in the seated wrist curl. The range of motion will be smaller but the standing wrist curl offers the benefit of providing the most stress on the target muscles at their peak contraction.