Wrist curls strengthen forearms and wrist flexor muscles. It can be done with a barbell or dumbbells, but should be performed carefully with proper weight and form. Reverse wrist curls are recommended for balanced development.
A wrist curl is an exercise that strengthens the forearms and other wrist flexor muscles, and can be performed in a number of ways. It is a difficult exercise that should be performed with a close observer if possible, especially if the person performing the wrist flexion exercises is new to the exercise. Many professionals encourage lifters to perform the wrist curl in conjunction with reverse wrist curls to ensure equal development of the other muscles in the wrists and forearms. To do the exercises, a lifter will need a barbell with variable weights or one or two dumbbells.
To perform the exercise with a barbell, the lifter will need to sit on a weight lifting bench or other sturdy structure with the barbell at their feet. The proper amount of weight should already be on the bar; If the lifter is unsure of how much weight to use, he should start with a small amount of weight and work his way up from there, rather than risk injuring the muscles when he performs a wrist curl with too much weight. With feet roughly hip-width apart, the lifter can reach up and grab the bar with palms facing up, then rest the forearms on the thighs with the wrists hanging off the knees.
Once in position, the lifter will allow the weight of the bar to lower the wrists, then use the wrist flexors to curve the bar up until the palms are horizontal to the ground. Once the movement is complete, the lifter can allow the weight to drop back down, thus completing a wrist curl. Most lifters will do several repetitions, up to 15 or 20 at a time, before resting and then repeating the process. The exercise can be done as part of a larger workout that also strengthens other muscles in the arms and upper body.
Instead, you can do a variation of the wrist curl with a barbell. The dumbbells are held one hand at a time instead of both hands, but the exercise is performed in the same way as the wrist curl with a barbell. The lifter can perform a dumbbell curl one hand at a time or two hands at a time; he can also choose to alternate curls on each hand, curling once with his left hand, then once with his right, and so on.
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