Wrist Curl

STRENGTHBEGINNERDumbbellForce: PullType: Isolation

Preparation: setup of the wrist curl

1
Sit on a bench and rest your forearms on your thighs with your wrists extending past your knees, palms facing up.
2
Hold a dumbbell in each hand (or a light barbell) with a supinated (palms up) grip.
3
Allow your wrists to extend downward, lowering the weight and stretching the forearm flexors.
4
Curl the weight upward by flexing your wrists, squeezing the forearm muscles at the top.
5
Hold the peak contraction for a brief moment.
6
Slowly lower the weight back to the starting position and repeat.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 12-15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 15-20 reps	Hypertrophy, moderate loading
Advanced	4 sets of 20-25 reps	Strength, high intensity/volume

Forearms

Let the dumbbell roll to your fingertips at the bottom for an extended range of motion
Keep your forearms pressed firmly against your thighs throughout
Use a slow, controlled tempo to maximize time under tension