WhatWorksWhat.
Forearms

Wrist Curl

Burning right down the inside of the forearm.

Complexity · Lowhypertrophybeginner+DumbbellsBench
  • Forearms
  • Forearms - Forearms
  • Forearms

PrimarySecondary

What it hits

Parts of the target muscle.

  • Forearms

    Hit

    Grip + wrist flex/extend.

The movement

Get it right, not roughly right.

Optimal form

0:16· FIT.nl

Wrist Curl | Proper Form Tutorial for Forearm Strength

Wrist down

Wrist up

Seated, forearms on the thighs or a bench, palms up. Hang the dumbbells off the end so the wrist can fully extend. Curl the wrists up, squeeze, lower under control.

Common mistakes

  • Tiny ROM - let the bar roll to the fingertips at the bottom.
  • Lifting the forearm off the bench to cheat.

Where you should feel it

Burning right down the inside of the forearm.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains forearms. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Barbell wrist curl

    Two-hand barbell version.

    100% on target

    On target

    Same target, minor adjustment.

  • Cable wrist curl

    Low pulley, more even tension.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Wrist Extensor Stretch

    Arm extended, palm DOWN. Pull the back of the hand down and toward the body. 30s per side. Cheap fix for cranky elbows after pulling days.

    Forearms

  • Prayer Wrist Stretch

    Palms together in front of the chest, fingers up. Lower the hands toward the waist while keeping the palms pressed together. 30s.

    Forearms