Wrist Curl & Reverse Wrist Curl

Setup & Positioning

Wrist Curl (Flexion):

• Sit on a bench holding a barbell or dumbbells with palms facing up.
• Rest your forearms on your thighs so wrists extend just past your knees.
• Let the weight roll down toward your fingers.

Reverse Wrist Curl (Extension):

• Same setup, but palms face down.
• Forearms rest on thighs, wrists just past the knees.

Key point: “The movement happens only at the wrists—keep your forearms still.”

Execution

Wrist Curl:

1. From the extended position, curl the weight upward by flexing your wrists.
2. Squeeze at the top, then lower slowly back to the starting position.

Reverse Wrist Curl:

1. From the lowered position, lift the weight by extending your wrists upward.
2. Pause at the top, then lower with control.

Where You Should Feel It

• Wrist Curl: Flexor muscles in the underside of the forearm
• Reverse Wrist Curl: Extensor muscles on the top of the forearm
• Grip working to stabilize the weight

Where You Shouldn’t Feel It

• Sharp wrist joint pain
• Elbow irritation from locking too rigidly
• Shoulder fatigue from holding arms off your thighs

Breathing

"Exhale as you lift the weight, inhale as you lower it."

Common Mistakes to Avoid

1. Using too much weight – Reduces range of motion and increases injury risk.
2. Moving the forearms – Isolate the wrist movement.
3. Rushing the reps – Control both directions for best results.
4. Overextending the wrists – Avoid forcing the joint past its natural range.