Wrist Curl
The Wrist Curl primarily works the Wrist Flexors, with secondary activation of the Pronator Teres and stabilizer support from the Wrist Flexors. It is a dumbbell isolation exercise at beginner difficulty.
Rest your forearms on your thighs and curl dumbbells with your wrists.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Wrist Flexors |
| Secondary | Pronator Teres |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Wrist Flexors (forearms)
Secondary Muscles
- Secondary Muscle Pronator Teres (forearms)
Stabilizer Muscles
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Sit and grasp dumbbell with underhand grip. Rest forearm on thigh with wrist just beyond knee. Execution: Allow dumbbell to roll out of palm down to fingers. Raise dumbbell back up by gripping and pointing knuckles up as high as possible. Lower and repeat. Comments: Keep elbow approximately wrist height to maintain resistance through full range of motion. Hand may be placed under wrist to offer stability and to maintain horizontal orientation of forearm.
Alternative Exercises
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