Buzz
Wrist curls are often an underappreciated exercise—unless you're part of a specific online community where they're trending. They may raise a lot of questions about technique and types of curls, but in reality, they aren't a magical fix. Still, they are well worth incorporating into your workout routine.
What are wrist curls exactly?
Wrist curls are like bicep curls, but instead of bending your elbow to work the biceps, you bend your wrist to target the wrist flexors, the muscles on the inside of your forearm.
Wrist curls can be performed either while standing (with arms hanging down) or seated (with your forearm resting on a horizontal surface like your thigh, palm facing upward). Though typically done with dumbbells, you can also use barbells, resistance bands, or whatever equipment you have handy.
What exactly are reverse wrist curls?
Reverse wrist curls target the wrist extensors, the muscles on the opposite side of your forearm. When performed seated, your forearm rests on your lap or a bench with your palm facing downward. From there, you raise the back of your hand toward the ceiling to execute the reverse wrist curl.
Reverse wrist curls, similar to regular wrist curls, can be done either seated or standing and with a variety of weights, though they're most commonly performed with dumbbells.
What are the benefits of wrist curls and reverse wrist curls?
Muscle development. Wrist curls target both the front and back muscles of your forearms, making them an excellent choice for those aiming to build muscle mass or enhance their appearance. If you’re aiming for more defined, veiny forearms, wrist curls can help highlight that look—although keep in mind that the visibility of veins is influenced by genetics and body fat percentage.
Improved grip strength. There's a practical benefit to wrist curls as well: they enhance your grip strength. Although you can't isolate the wrist flexors completely—especially while holding a weight—your finger flexors and hand muscles also get a workout. While a comprehensive grip strength regimen involves more than just wrist curls, they (along with finger curls) are an essential component of most grip training routines.
Tendon health. Wrist curls may be beneficial if you're dealing with conditions like “golfer’s elbow” or “tennis elbow,” both of which cause discomfort around the wrist tendons. Many find wrist curls help alleviate golfer’s elbow, while reverse wrist curls are helpful for tennis elbow. If you're experiencing significant pain or persistent symptoms, however, it’s wise to consult a physical therapist or healthcare professional. Not every issue can be resolved by a simple exercise you find online.
How should I perform wrist curls?
There are various ways to execute wrist curls, so experiment with different techniques and choose the one that works best for you.
For standing wrist curls, I prefer using a barbell with an underhand grip. I curl my wrists upward, so my palms face the sky. After completing a set, I lower the bar, adjust my grip with my palms facing me, and perform reverse wrist curls, lifting the backs of my hands toward the ceiling.
I also include finger curls in my routine. I start by doing them in the same position as regular wrist curls, with my palms facing away. Once my fingers can't curl anymore, I switch to wrist curls and then reverse wrist curls. After resting for a minute, I begin the circuit again.
A different method I use is standing with a barbell behind my back. My palms face away from me as I curl my wrists to raise my palms towards the sky. Some people prefer this variation over the one I mentioned earlier.
Seated wrist curls are another option, typically performed while sitting on a bench, table, or with the bar resting on your lap. This allows for a comfortable position while targeting the wrists.
To perform seated wrist curls, place the bar on your lap or a stable surface, like a bench or table. Then curl your wrists upwards while maintaining a seated posture for a controlled movement and effective workout.
This exercise combines both wrist and finger curls. You can use either a barbell or dumbbells for this. Rest your forearm on your lap, or kneel behind a bench, or use any flat surface like the top of a reverse hyper machine for support.
With your palm facing upwards, let the dumbbell roll down to the tips of your fingers, getting as close to the floor as possible. Once you reach the lowest point, curl your fingers towards your palm. After the dumbbell is securely in your hand, continue the motion, turning your palm so it faces your body.
For the reverse version, there’s no finger curl involved. Simply grip the dumbbell with your palm facing down, your forearm resting on a surface. Raise the back of your hand as high as possible, while keeping your forearm flat on the surface.
