Wrist curl muscles worked. Read our barbell wrist curl guide.

Wrist curl muscles worked Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. While not to the same extent, the movement also trains the forearm flexors and brachialis. Learn about dumbbell exercises, wrist curls, and strength training in this video. Understanding which muscles wrist curls work is essential for anyone looking to improve forearm functionality and prevent injuries related to repetitive wrist movements. They are simple yet highly effective in targeting the flexor and extensor muscles of the forearm, which are crucial for grip strength, overall arm aesthetics, and injury prevention. Because we use our wrists in everything from simple daily activities like carrying bags to several Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. The wrist is composed of eight or nine small, short bones (carpal bones) roughly arranged in two rows. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Learn to perform the Behind the Back Barbell Wrist Curls with key instructions, muscle groups worked, required equipment, and essential details. These muscles work together to facilitate neutral wrist extension movements. Jun 5, 2024 · A cable wrist curl is an exercise that primarily targets the forearm (flexor muscles), fingers, and wrists. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. This exercise is typically performed while seated and involves curling a barbell with the hands to work on grip strength and forearm muscle development. Know the parts of the wrist and their names in this comprehensive guide with the diagram. Dorsal wrist pain is located at the back of the wrist. To perform a reverse wrist curl or wrist extension, position yourself in the same way as for a regular wrist curl. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Dec 22, 2022 · Learn more about the barbell wrist curl exercise for a great exercise to boost strength and stability in your wrists and forearms. Read our barbell wrist curl guide. Moreover, the wrist curl This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Jun 12, 2023 · Your hand and wrist are structured to allow you to move, flex and rotate your wrist joint and to use your hand to grab and touch objects. Jul 12, 2025 · Wrist Curls: Wrist curls are performed by flexing the wrists while holding a barbell or dumbbells with your forearms supported. Hammer Curl Variations As a single-joint isolation exercise, there isn’t too much you can do to your hammer curl form. Learn about the possibilities, diagnosis, and treatment. Whether you’re a bodybuilder, an athlete, or someone looking to improve functional Aug 11, 2024 · Muscles Worked The waiter curl primarily works the biceps brachii and more specifically, the long (outer) head of the brachii. Work out the muscles in your wrist with dumbbell wrist curls. Nov 19, 2024 · Wrist pain is often caused by sprains or fractures from sudden injuries. Apr 28, 2025 · Find out about some common causes of wrist pain and learn how it can be treated. I’ve found it to be a good forearm exercise as it provides continuous tension Jun 23, 2020 · While there are lots of biceps & forearms exercises to choose from, very few work your upper and lower arms together. Jun 3, 2025 · The primary muscles worked during the waiter curl are the biceps brachii. Read our dumbbell reverse wrist curl guide. A wrist curl will work the forearm flexor muscles on the wrist side of the lower arm. Read our dumbbell standing wrist curl guide. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. This is the muscle that runs from your humerus down to the thumb side of your forearm, and it’s essential when it comes to building grip strength and overall forearm size. The carpus articulates proximally with the forearm at the wrist joint and distally with the five metacarpals. 1. Ideally, it should be done in combination with the " reverse wrist curl " (also called wrist extension) which works out the muscles comprising the back of the forearms, [1] to ensure equal development of the wrist flexor and Nov 27, 2024 · The muscles on the insides of your forearms are your flexors, which serve to curl your wrist inward. Learn to perform the Cable Standing Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. More specifically, wrist curls target the wrist extensor and flexor muscles. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris. Aug 11, 2024 · Muscles Worked Below are the muscles worked during the dumbbell reverse wrist curl. , during wrists curls. Wrist Curls (Palms Up & Palms Down) Wrist curls are a staple exercise for anyone looking to build strong, muscular forearms. [1] It is therefore an isolation exercise. May 28, 2024 · Learn how to perform Dumbbell Reverse Wrist Curls to strengthen your forearm extensors and improve grip strength with proper form and tips. Nov 7, 2024 · Muscle mass. It subdivides into radial (thumb side), central and Ulnar (little finger side) zones. Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Most common Read our band wrist curl guide. The brachialis lies beneath the brachii and is one of the largest elbow flexors that provides forearm flexion at the elbow. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. But don’t underestimate its simplicity. Aug 10, 2025 · Wrist pain can be caused by repetitive motions, injuries or other problems. It’s one of the best ways to build grip strength, forearm endurance, and balanced arm development. Mar 30, 2024 · Learn the wrist anatomy with our ultimate guide. In the image below, you can see the Nov 8, 2024 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. REVERSE CURLS: MUSCLES WORKED Let’s talk about one of the most underrated muscles in your arm and the primary muscle that the Reverse Curl targets: the brachioradialis. The flexors close your fingers and bend your wrists downward, i. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Instructions for the plate wrist curl exercise. Instructions for barbell wrist curls behind your back. Aug 11, 2024 · Forearms The forearm muscles occupy the space between the wrists and elbow. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. The wrist (carpus), the proximal segment of the hand, is a complex of eight carpal bones. See how the exercise is performed, and which muscles are worked. There are more . This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. e. Cable wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Mar 13, 2025 · Muscles Worked: Brachialis, brachioradialis, biceps brachii. This particular exercise also emphasizes the biceps' long (outer) head. They are grip muscles that have two components – anterior (flexor) and posterior (extensors) consisting of twenty muscles that contribute to movement of the arms, wrists, and fingers. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Feb 10, 2025 · Standard wrist curls mostly work the wrist flexors, the muscles on the underside of the forearm, while reverse wrist curls target the wrist extensors, located on the top of the forearm. Mistakes to Avoid A common mistake related to behind-the-back wrist curls is using a partial range of motion. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. But wrist pain also can result from long-term problems, such as repetitive stress, arthritis and carpal tunnel syndrome. Learn about various wrist disorders and injuries here. Aug 12, 2025 · That is where the name comes from. They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Reverse wrist curls work the opposing muscles in the forearm to create balanced muscle development. The wrist, hands, and forearms typically do a lot of work throughout the day, so you may need to use a high rep range to fatigue the target muscles. Mar 27, 2025 · Discover common causes of wrist pain and learn when to seek medical advice with our thorough guide emphasizing symptoms, natural treatments and prevention. Jan 16, 2023 · Reverse wrist curls muscles worked They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. Using a bench allows you to focus more on the movement by providing extra stability. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. And all you need is a pair of dumbbells. Your wrist acts like a pivot point that can move in almost any direction as you reach and flex your hand. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. The waiter curl also activates the forearm flexor The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Wrist curls are performed with light to moderate dumbbells, so we recommend working in the 12-15 or 15-20 rep range if you can maintain good technique. Oct 12, 2022 · The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. Wrist extensors The wrist extensors consist of extensor carpi radialis brevis (ECRB), extensor carpi radialis longus (ECRL), and the extensor carpi ulnaris (ECU). A wrist curl is the same idea, but you’re using your wrist flexors (the meaty muscles on the inside of your forearm) to bend your wrist. By adding a pause, you learn how to activate the muscles in your forearms. Aug 11, 2024 · Wrist Roller Muscles Worked Your forearms are made up of two sets of muscles – flexors and extensors. Learn to perform the Behind the Back Cable Wrist Curls with key instructions, muscle groups worked, required equipment, and essential details. Oct 12, 2022 · The Reverse Wrist Curl targets the wrist extensors on the top side of the forearm, balancing out the muscles worked by traditional wrist curls. The movement focuses on the wrist flexor muscles and is often used to improve forearm size and support pressing or curling movements. 2 days ago · These muscles not only enhance grip strength and forearm endurance but also play a vital role in everyday activities and sports that require wrist stability and control. Additionally, the lift also targets your forearm flexors and brachialis. Train both with barbell reverse curls! Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Here's how to do the exercise, who should add them to workouts, and more. Muscles Worked in Barbell Wrist Curls Primary muscles worked: How to Do Barbell Wrist Curls Commentary The Wrist Roller is a good exercise for building grip strength, forearm endurance, and wrist stability. Aug 11, 2025 · Here we explain the common and less common causes of wrist pain by specific location or area. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). Conversely, on the outside of your forearms are your extensors, which pull your wrists backward. Instructions for the dumbbell wrist curl exercise. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Apr 21, 2025 · Wrist pain has some obvious causes, like a sprain or break, but also others like a cyst. The Seated Barbell Wrist Curl is an effective exercise designed to strengthen the muscles of the forearms, particularly the wrist flexors. Learn how to do this exercise, the muscles worked, and the main benefits. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. Strengthening these muscles helps improve grip endurance, forearm definition, and wrist stability, making it an essential exercise for balanced arm training and injury prevention. In this guide, we’ll look at how to do barbell wrist curls correctly, give tips for making them more effective, talk about common mistakes to avoid, explain which muscles they work, and talk about the many benefits. In contrast, the extensors open your fingers and bend your wrists backward, i. Learn how to do it and more. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Wrist curls can be done standing (with your arms hanging down) or seated (with your forearm resting on a horizontal surface, such as the top of your thigh, palm facing up. >> Return to exercise directory. The brachialis lies beneath the brachii and is one of the largest elbow flexors providing forearm flexion. , during reverse wrist curls. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Wrist, complex joint between the five metacarpal bones of the hand and the radius and ulna bones of the forearm. These exercises build the muscles on the front and back of your forearms, so if you’re lifting for muscle mass or looks, wrist curls will help you to get a meatier-looking forearm. Aug 13, 2023 · The wrist curl exercise involves multiple wrist flexor muscles located in the anterior compartment of the forearm, such as the flexor carpus radialis, carpus ulnaris, and palmaris longus. It’s often used to improve performance in activities requiring strong grip and forearm strength. lvm edhgbhj lperywuu ebhcg wacy vkppf quxxsoh mazvrl lvo hwjzawyz lrbbs axoz vdsi xaoduz phbofx