- Wrist curl muscles worked. More specifically, wrist curls target the wrist extensor and flexor muscles. The cable provides resistance throughout the movement, making it a challenging exercise for building grip strength and forearm size. Here’s a breakdown of the muscles worked during dumbbell curls: Read our barbell palms down wrist curl over a bench guide. Learn to perform the Behind the Back Cable Wrist Curls with key instructions, muscle groups worked, required equipment, and essential details. This allows for some variety in your forearm workouts that’ll lead to rounded development. Wrist curls are a highly effective exercise for targeting the muscles of the forearm and improving grip strength. Work out the muscles in your wrist with dumbbell wrist curls. 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. What are reverse wrist curls? These work the opposite muscles, the wrist extensors. 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. Muscles Worked: Forearm extensors. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. The dumbbell hammer wrist curl is an exercise that helps target the forearm muscle groups. Feb 15, 2025 · Regular wrist curls work the wrist flexors (muscles on the underside of your forearms), essential for increasing size and strength. This exercise involves standing with a cable machine and using a wrist curl motion to work the muscles in the forearms and wrists. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. , during wrists curls. It is used to help increase strength and decrease the prevalence of wrist pain and injury. 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. 1. Conversely, on the outside of your forearms are your extensors, which pull your wrists backward. A wrist curl will work the forearm flexor muscles on the wrist side of the lower arm. Ive actually had much beet forearm grow by focusing more on curls, hammer curls, reverse curls, etc. This exercise is particularly effective for developing grip strength and enhancing the overall muscular endurance of the wrist and forearm. 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. Jul 25, 2024 · Uncover the muscles worked in curling exercises! Try these three curls to target your biceps, brachialis, brachioradialis, and forearms. Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Learn to perform the Behind the Back Barbell Wrist Curls with key instructions, muscle groups worked, required equipment, and essential details. Oct 12, 2022 · This is because using an overhand grip focuses on the wrist extensors versus the more dominant wrist flexors. Read our cable wrist curl guide. WRIST CURLS: MUSCLES WORKED When it comes to forearm training, mastering the mind-to-muscle connection is key for getting the most out of wrist curl exercises. In contrast, the extensors open your fingers and bend your wrists backward, i. Apr 17, 2024 · The reverse curl is a useful exercise to train your forearm muscles. Moreover, the wrist curl Instructions for the dumbbell wrist curl exercise. [1] It is therefore an isolation exercise. Jan 8, 2022 · The single dumbbell wrist curl is a fantastic isolation exercise for the forearms because it ensures that each arm receives equal work. This particular exercise also emphasizes the biceps' long (outer) head. The waiter curl also activates the forearm flexor Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Jun 5, 2024 · A cable wrist curl is an exercise that primarily targets the forearm (flexor muscles), fingers, and wrists. Oct 12, 2022 · Wrist Curls are one of the most popular exercises that target the forearms, specifically the wrist flexors. 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 This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. This supports grip strength and elbow flexion. Safety: Start with a lighter weight to master form before increasing. 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. Here are instructions on how to do reverse curls, step-by-step, along with what muscles reverse curls work and a few alternatives if you’re unable to do them. Apr 24, 2025 · How to do wrist curls with dumbbells is a fantastic way to target the muscles in your forearms, build wrist strength, and enhance your grip. See how the exercise is performed, and which muscles are worked. e. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. This muscle is the biceps brachii, of which is recruited through the elbow flexion biomechanic in both a stabilizing and dynamic capacity. How to perform the wrist curl: Wrest The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. 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. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. Instructions for barbell wrist curls behind your back. Read our dumbbell standing wrist curl guide. Jun 23, 2020 · Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations Do you want bigger biceps? Would you like bigger forearms too? Are you fed up with doing biceps curls and wrist curls separately? Build your upper and lower arms at the same time with reverse curls. Conversely, reverse wrist curls work several wrist extensor muscles in the posterior forearm, like the extensor carpi radialis longus, radialis brevis, and carpi ulnaris. Learn about dumbbell exercises, wrist curls, and strength training in this video. Follow our step-by-step instructions and tips. 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. So, It is an isolation exercise. , during reverse wrist curls. Aug 11, 2024 · Forearms The forearm muscles occupy the space between the wrists and elbow. Reverse wrist curls work the opposing muscles in the forearm to create balanced muscle development. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. >> Return to exercise directory. The wrist flexors also act as stabilizers to help control the movement of the weight. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. 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. The brachialis lies beneath the brachii and is one of the largest elbow flexors providing forearm flexion. Wrists. The flexors close your fingers and bend your wrists downward, i. Which muscles are worked with a wrist curl? Wrist curls work the group of muscles on the inside of the forearm, while reverse wrist curls target the outside of the forearm. To perform a reverse wrist curl or wrist extension, position yourself in the same way as for a regular wrist curl. 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. In the image below, you can see the Nov 27, 2024 · The muscles on the insides of your forearms are your flexors, which serve to curl your wrist inward. Learn proper form and tips for effective workouts! Aug 9, 2015 · The neutral dumbbell wrist curl (radial deviation) is a good exercise to train your forearm muscles. Are you doing your wrist curls right? Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. You can bolster your forearms with various wrist curl variations. Now, many people choose to avoid direct Jul 29, 2018 · Firing Up The Forearm: The Major Muscles Developed by Wrist Curls In total there are around 20 muscles that complete the forearm and each one resides at either a deep, intermediate, or superficial layer. Learn to perform the Barbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Nov 8, 2024 · What are Wrist Curls? Wrist curls are an isolation exercise that strengthen the wrist and forearms. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Avoid using momentum; focus on the muscle contraction. By performing this exercise regularly, you’ll build stronger forearms and improve your wrist mobility, all of which are essential for May 2, 2022 · While this variation might feel very challenging at first, few kettlebell forearm exercises work your grip muscles to such a large extent. Because we use our wrists in everything from simple daily activities like carrying bags to several Read our barbell wrist curl guide. This exercise helps to increase overall forearm strength and balance out the muscles worked by the Barbell Wrist Curl. They are most commonly done with dumbbells, but you can also use a barbell, resistance bands, or anything else convenient. 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). 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. Aug 17, 2023 · The barbell reverse wrist curl is a popular exercise that targets the muscles in the forearms and wrists. Maintain a neutral spine and avoid leaning forward. Learn to perform the Dumbbell Neutral Grip Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Learn to perform the Barbell Palms-Down Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Aug 11, 2024 · Muscles Worked During Band Wrist Curls We need to be very intentional with wrist curls, maximizing how we stimulate the inner forearm flexor muscles. 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. This guide, which covers the palms down dumbbell wrist curl, focuses on the often neglected extensor muscles. Let’s learn a little about their anatomy below. 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. These muscles work together to facilitate neutral wrist extension movements. Aug 11, 2024 · Muscles Worked Below are the muscles worked during the dumbbell reverse wrist curl. I’ll show you the step-by-step technique and reveal some crucial mistakes that you Sep 30, 2024 · What is Wrist Curls? Wrist curls are a popular strength training exercise primarily targeting the muscles of the forearms. Wrist extensors The wrist extensors consist of extensor carpi radialis brevis (ECRB), extensor carpi radialis longus (ECRL), and the extensor carpi ulnaris (ECU). While not to the same extent, the movement also trains the forearm flexors and brachialis. Common Mistakes: Lifting too heavy, leading to poor form. By adding a pause, you learn how to activate the muscles in your forearms. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout Learn how to do Cable Wrist Curl exercise properly. Instructions for the barbell wrist curl exercise. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. 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. These isolation exercises target both wrist Apr 2, 2022 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. In this article, I Aug 11, 2024 · Wrist Roller Muscles Worked Your forearms are made up of two sets of muscles – flexors and extensors. Building up the forearms is as crucial as strengthening your biceps or back because they help lift and press during compound lifts, such as deadlifts, bench presses, bent-over rows, and overhead presses. In this guide, I’m going to teach you how to do Wrist Curls, explain what muscles they work and give you a few alternatives you can try as well. The straight barbell reverse curl not only makes your arms look better but also keeps you injury free. Related: seated dumbbell palms down wrist curl 2. This exercise is typically performed while seated and involves curling a barbell with the hands to work on grip strength and forearm muscle development. 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. The wrist curl is a weight training exercise for developing the wrist flexor muscles, the muscles in the front of the forearm. The biceps brachii is a two-headed muscle located on the front of the upper arm. It’s often used to improve performance in activities requiring strong grip and forearm strength. 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. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. This, in turn, helps to prevent future—and reduces existing—muscle imbalances. There are more Read our cable reverse wrist curl guide. This group of muscles includes the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris. Mistakes to Avoid A common mistake related to behind-the-back wrist curls is using a partial range of motion. If you’ve ever felt your wrists giving out during lifting or other physical activities, wrist curls are the solution. Allowing elbows to flare out or moving them during the curl. The standard wrist curl is responsible for the underside of the forearm. By doing so, the wrist extensors are engaged, which are the muscles that help extend the wrist joint. . The Muscles Worked in Reverse Curls If you’re looking to increase your strength and build muscle, reverse curls are a great exercise to add into your routine. 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. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By incorporating wrist curls into your workout routine, you can improve your performance in various physical activities, from lifting Aug 11, 2024 · Seated Hammer Curl: Boost your Arm strength by targeting Biceps Brachii, Brachialis, and Brachioradialis. The primary muscles worked in the bodyweight reverse wrist curl are the wrist extensors. Nov 19, 2022 · The brachioradialis is a key forearm muscle directly targeted by this exercise. Here's how to do the exercise, who should add them to workouts, and more. Learn to perform the Dumbbell Standing Reverse Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. Nov 7, 2024 · Muscle mass. I’ve found it to be a good forearm exercise as it provides continuous tension 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. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Are reverse curls effective? Absolutely! Imbalanced forearm muscles almost always lead to elbow pain and shoulder issues. Unlike most other exercises listed in this article, the wrist curl is meant to be performed with only a moderate amount of weight at most. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. This exercise involves holding a barbell with an overhand grip and curling the weight upward while keeping the elbows stationary. Mar 12, 2022 · Rather than twisting your wrists, the wrist curl requires you to—you guessed it—curl your wrists. 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. Instead of relying on the pronation and supination that’s performed when twisting, this exercise develops our ability for flexion and extension of the wrists. 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. Whether you’re a bodybuilder, an athlete, or someone looking to improve functional Forearms Seated Barbell Wrist Curl Overview The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. The main difference involves how you position your wrists and what equipment you work with. Unlike other arm exercises that also work larger muscle groups (like biceps), wrist curls focus on exercising only one muscle group at a time. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. Find out how to perform this exercise with proper form. Instructions for the plate wrist curl exercise. Jul 21, 2023 · Muscles Worked by EZ Bar Curls The EZ bar curl is an isolation exercise - meaning that only one muscle is utilized or “worked” in any significant capacity. 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. All will involve the brachioradialis and regular, palms up curls will hit the wrist flexors too. Jan 1, 2023 · The behind-the-back barbell wrist curl is an exercise which works the forearms and builds grip strength effectively. But don’t underestimate its simplicity. Our complete guide to forearm curls covers the form, common mistakes, and benefits. Also, learn about the handy benefits and alternative exercises. Jun 3, 2025 · The primary muscles worked during the waiter curl are the biceps brachii. Dumbbell Curl Muscles Worked The dumbbell curl primarily targets the biceps muscles, with the brachialis and brachioradialis muscles acting as synergists. Jan 8, 2022 · Our tutorial shows you how to do the dumbbell wrist twist exercise for your forearms. To do these in Oct 24, 2023 · If you want to strengthen a specific muscle, you’ll have to work on it – even that’s your forearms. Nov 26, 2024 · The hammer curl works just about all of the same muscles as the reverse biceps curl. Which bicep head do reverse curls work? Jan 8, 2022 · The lower arms need more than just regular forearm curls to reach their full potential. 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. Forearm training should consist of roughly equal work for both the forearm flexors and the forearm extensors. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. However, if you neglect reverse wrist curls, you will lose half of your forearm development. Read our band wrist curl guide. Oct 12, 2022 · Reverse Wrist Curls are one of the most popular exercises that target the forearms, specifically the wrist extensors. Reverse curls target the biceps brachii, brachialis and the brachioradialis muscles in the upper arm. Using a bench allows you to focus more on the movement by providing extra stability. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. In this guide, I’m going to teach you how to do Reverse Wrist Curls, explain what muscles they work and give you a few alternatives you can try as well. Learn how to do this exercise, the muscles worked, and the main benefits. 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. Alternatively, if you just want a simple drill to perform, then you can do the kettlebell wrist curl with your forearm resting on a weight bench. When done together, these two exercises will provide a comprehensive workout for the forearms. Whether you’re performing a Regular Wrist Curl, Reverse Wrist Curl, or Wrist Extension, focusing on your wrist flexors and forearm muscles ensures proper engagement and maximizes results. Are you doing your wrist curls right? Aug 11, 2024 · Muscles Worked During Band Wrist Curls We need to be very intentional with wrist curls, maximizing how we stimulate the inner forearm flexor muscles. Wrist Curls (Palms Up & Palms Down) Wrist curls are a staple exercise for anyone looking to build strong, muscular forearms. It helps flex (bend) the elbow joint as well as Apr 24, 2025 · Dumbbell wrist curls target the flexor muscles of the forearm, and are considered to be a single-joint isolation exercise. Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. The Seated Barbell Wrist Curl is an effective exercise designed to strengthen the muscles of the forearms, particularly the wrist flexors. blop 64s cv ea use nqyo oea5 dli ahz 0wqinm
