Wrist Curl

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

WRIST CURL - Free Weights


  • Palmaris Longus (inner forearms)
  • Flexor Carpi Radialis (medial forearms)


  • Stand by the edge of a bench, with a barbell on the floor in front of you.
  • Using legs squat down and grip the bar with palms up
  • Arms are at wider than shoulder width.
  • Sit down on the bench and place forearms onto the thighs.
  • The hands should extend beyond the knees.


  • Now relax the grip and slowly roll the barbell down your hands until it is held only by your fingertips.
  • When the stretch is felt, tighten your grip and contract the muscles of the inner forearms.
  • Curl the bar and wrist back up.
  • Hold momentarily, and slowly roll the barbell down again.
  • Repeat 12-15 times.

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