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Forearm Wrist Curl - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Forearm Flexors

Regular Forearm Wrist Curls are an effective training technique to build forearm mass and power, particularly the flexor muscles. Like the calf muscles, the forearms need a lot of stimulation to develop, so lift less in order to burn more. Ideally this exercise should be done in conjunction with the Reverse Wrist Curl to ensure an equal development of the wrist flexor and wrist extensor muscles. Building the forearm muscles will also positively affect your grip strength, important for exercises such as deadlifts, lat pulldowns and bicep curls to name a few.

Forearm Wrist Curl - Exercise Workout & Technique

  • Kneel down beside a flat bench and grip a barbell with your palms facing up.
  • Rest your forearms on the bench with your wrists hanging over the edge of the bench.
  • Inhale and allow the barbell to move towards the floor by bringing your hands downwards.
  • Widen the fingers to let the barbell move closer to the floor.
  • Exhale and return the barbell back into the palms, raising the barbell as far as possible whilst keeping your forearms glued to the bench.
  • Repeat for the desired rep range.

Forearm Wrist Curl - Tips & Safety

  • Keep the movement slow and controlled. By only moving your wrists and keeping your forearms stationary, you will be directly targeting the forearms rather than using any accessory muscles.
  • Hand width should be shoulder-width or slightly narrower and directly in line with your forearms in order to minimise any unnecessary stress on the wrists.
  • This exercise requires an underhand grip. A "thumbless" grip allows you to increase the range of motion during the movement. Allowing the bar to roll down your fingers in the lowering stage also increases the range of motion.
  • Allowing your forearms to make an angle with the floor means resistance increases when the bar is curled up. This technique is more effective at maximising forearm contraction.

Forearm Wrist Curl - Alternatives

  • Isolate each arm by using a dumbbell or use a preacher bench to give you more support when beginning to train your forearms.
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