Wrist curls: Your key to achieving “THE ARMS”

If you are a person who wants to hone their forearms aesthetically as well as in the amount of strength you are at the right place. Wrist curls is an exercise which is often recommended to build strength and muscles. Unlike compound workouts where a number of muscles are worked upon simultaneously, wrist curls are isolated movements which means that this exercise is intended to work upon a particular set of muscles which in this case the Four Arms muscle.

Isolation movements are usually effective for correcting weakness and improving the strength of a specific muscle. For this reason, they can be modified in quantity and can be focused on one area of the body, unlike compound movements which work on bulk muscles. 

While wrist curls can be used to increase forearm strength they can also help greatly in improving your grip strength, something which is often not given enough thought. Having a strong grip is very important and it comes in handy in our daily lives as well as the gym exercises. Increased grip strength helps you attain a firm grasp on weights and bars as well as support your body in many sports and exercises.

How to Do Wrist Curls

While performing wrist curls may seem like an easy task, it requires accuracy and proper body form to prevent injury or strain. It requires very limited equipment, including a place to sit and hand-held weights.


  • When using a gym bench:
  1. Start by taking a seated position. Kneel on the floor, sit perpendicular and rest your forearms on the bench. You may extend your arms beyond the width of the bench for a better wrist movement. 
  2. When kneeling, keep your shoulders further back to create additional stress on the muscles concerned. 
  3. Keep your palms facing up, to raise and lower the weights in full motion. 
  4. You may either use one barbell or two dumbbells. For beginners, dumbbells are advised in order to ease focus on one forearm at one time. 
  5. The grip on the weights should be firm but comfortable. 
  • When using an arm-chair:
  1. Keep your legs shoulder length apart and feet on the ground.
  2. Rest the back of your arms on the chair and place your arms facing up. 
  3. Adjust your arms in such a manner that your wrists are hanging over the edge of the armrest. 
  • Main exercise:
  1. Move your wrists slowly in an up-down motion to engage for forearms. Make sure each movement is controlled to avoid excessive strain on forearms. 
  2. Breathe in when you curl your wrist down and breathe out when you curl them up. Ensure that your forearms don’t move and remain stationary. 
  3. To stop the exercise, return to the starting position and slowly keep the weights back on the floor. 
  4. One set should include 15 reps for each arm. Take small breaks between sets. 

Wrist Curls: Common Mistakes we often end up making


  • Not enough training

Just like any other muscle, forearms also grow as they are trained and stimulated. More than often, we tend to ignore them but including a couple of forearm exercises like wrist curls in your routine should help. 

  • Isolated specific movements

Wrist curls come under the category of isolated movements that focus specifically on one particular set of muscles, in this case being the forearms. Not all of us have completely identical muscles and having one arm stronger than the other is very common. To correct this, dumbbell Wrist curls should be done to hone the forearms. 

  • Balancing adequate momentum and contraction

Unlike other exercises, wrist curls have a very short range of motion. Thus, adding a lot of momentum while doing them further decreases this range and also decreases the contraction. This ends up decreasing the stimulation for the forearms, hence defeating its purpose. Therefore, it is advised to use lesser momentum for an increased range of motion and contraction. 

  • Variation in reps

Since our forearms are used a lot in our day to day life, they are very adaptive even though they are used mostly in low-intensity movements. This adaptiveness can be tapped by changing the weights in between reps to surprise the muscles and get the most out of the wrist curls. 

Related Article- Wrist Wraps

Wrist Curls: Benefits of training your forearms

  • Enhance your grip strength

An immense amount of grip strength can be generated by simply incorporating regular forearms exercises like wrist curls in your daily workout routine. A stronger grip is also extremely helpful in doing other compound movements like deadlifts and bench presses including all the three steps of preparation, execution and recovery.  

  • Better day to day life

From lifting heavy shopping bags to gripping objects in general and even gaming, strong forearms ease all of these activities. Impacting the forearms which in turn make the wrists and hands stronger, wrist curls are very beneficial. 

  • Prevention of injuries

Training of the forearms tends to strengthen the wrist flexors which in turn help to bear the strain on the forearms during certain compound movements. Thus, wrist curls help in the prevention of injuries. 

  • Advanced sport performance

Many sports require a good grip and working your forearms would help give you an upper hand in them. The stability and strength that the forearms provide, really enhance a sports person’s performance.

Dumbbell Wrist Curls

Dumbbells wrist curls are advised for people who are beginners or for people who want to correct any muscular imbalances in their forearms because some of us tend to have one arm stronger than the other. Using dumbbells gives you the opportunity to train one arm at a time so that both your arms are equally strong. 

To do this, follow the instructions given above. The only change would be in the weight used and the reps which would be for each individual arm. Make sure to keep your arms fixed and avoid hyperextension by not letting your arms relax completely in the middle of the reps.


To sum it up, you should now have more than enough reason to start exercising your forearms as soon as possible. From easing out your day to day activities, or even helping specifically in sports, wrist curls are extremely beneficial. When doing them, it is important to keep the correct technique in mind to avoid unnecessary injuries or strain. To avoid the mistakes, proper form and equipment are required. Lastly, for beginners or for people who have some muscular variations in both their arms, dumbbell wrist curls are advised for isolated and specific movements.