Own Every Range
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VIDEO DEMO

Wrist Curl

YouTube · Get Right ResultsTutorial | Seated Palms-Up Dumbbell Wrist CurlWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Wrist Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Support the forearm on a bench or thigh with the palm up and the wrist just beyond the edge.

  2. 02
    Move

    Let the wrist open downward, then curl the palm toward the forearm without lifting the elbow.

  3. 03
    Finish

    Pause at the top and lower through the full comfortable wrist range under control.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BICEPS & FOREARMS / 55

Short rangeShort range

Wrist Curl

Sets: 3 · Reps: 12–25

Flex the wrist through a controlled range with the forearm supported.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Support removes elbow and shoulder motion so the wrist flexors can move from a long bottom position into a clear shortened finish.