Wrist Curls - Forearm Muscles


  • Sit down on a flat bench and put your forearms on your thighs, so that your wrists are right over the knees. Lean forward and position your forearms as comfortable as possible. Keep your forearms parallel during the entire exercise. You can also elevate your heels or kneel down and put your forearms on the bench. Grasp your barbell with an under-grip. Most people hold the barbell with the thumbs at the bottom side of the bar. However, if you prefer a normal grip (with the thumbs on top), that's ok too. You can also use an EZ-bar if it feels more comfortable for your wrists.
  • Flex your wrists, slowly curl the barbell up and exhale. Your forearms should remain flat on your thighs. Hold the highest position for a short moment.
  • Then bring the barbell back to its original position and inhale at the same time. Move the weight slowly and concentrated. Don't let the bar fall. Don't let the weight rest in the relaxed joint. Your forearms should still be slightly contracted when you reach the lowest point of the movement. The down motion should be slightly slower than the up motion.


  • Do 3 sets of 20 to 30 repetitions.
  • Forearm exercises are usually done after a biceps or triceps workout.
  • Stretch your forearm muscles between sets and exercises.
  • Stop immediately if your wrists hurt.