Wrist curl
Primary muscles: Forearms. Assisting muscles: —.
How to do it
- Grip the bar with both hands using a supinated grip (palms up), shoulder-width apart.
- Sit with your feet on the floor, slightly wider than shoulder-width apart.
- Lean forward and rest your forearms on your thighs, palms up and wrists just past your knees – this is the starting position.
- Lower the bar as far as possible, breathing in, keeping a firm grip.
- Flex your wrists and raise the bar as high as possible, breathing out; move only your wrists, not your forearms.
Key to the execution: Keep your forearms fixed on your thighs and let only your wrists move.
Common mistakes
- Moving your whole forearm instead of just your wrists.
- Using too much weight, which limits the range of motion.
- Jerking the bar up with momentum instead of using a controlled movement.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Forearms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.