- EquipmentDumbbell
- PatternIsolation
- Reps12 to 25 reps
- Joint loadWrist
Sit with your forearms resting on your thighs or a bench, palms up, holding a dumbbell in each hand with the wrists just past the edge.
First cueKeep the forearms still.
How to do the Wrist Curl
Set up. Sit with your forearms resting on your thighs or a bench, palms up, holding a dumbbell in each hand with the wrists just past the edge.
- Let the dumbbells lower by bending your wrists down.
- Curl your wrists up as far as you can.
- Lower slowly.
Form cues
- Keep the forearms still.
- Move only at the wrist.
- Use a light weight and full range.
Common mistakes
- Lifting the forearms off their support.
- Bouncing at the bottom.
Muscles worked
Main target: Forearms. The forearm holds the muscles that bend and straighten the wrist and close the hand. Grip is forearm work: carries, hangs and heavy pulls all train it.
The catalog names no other muscle it works on the way.
What to pair it with
Movements that round out a workout with the Wrist Curl, from the same catalog the StatBlockFit app logs.
- Single-Arm Dumbbell Row Same pull session: it trains the upper back.
- Pull-Up Same pull session: it trains the lats.
A complete workout around it
4 movements, the Wrist Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Wrist Curl 3 × 12 to 25 reps
- Single-Arm Dumbbell Row 3 × 6 to 15 reps
- Pull-Up 3 × 3 to 15 reps
- Chest-Supported Dumbbell Row 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Less load on the wrist
Reverse Curl
The Wrist Curl loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: Reverse Wrist Curl and Wrist Roller.
Do before it: Wrist Mobilisation (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Wrist Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Wrist Curl?
Set up: Sit with your forearms resting on your thighs or a bench, palms up, holding a dumbbell in each hand with the wrists just past the edge. Steps: 1. Let the dumbbells lower by bending your wrists down. 2. Curl your wrists up as far as you can. 3. Lower slowly. Form cues: Keep the forearms still. Move only at the wrist. Use a light weight and full range. Common mistakes: Lifting the forearms off their support. Bouncing at the bottom.
What muscles does the Wrist Curl work?
It trains the forearms; the catalog names no other muscle it works on the way.
What can I do instead of the Wrist Curl?
With less load on the wrist: Reverse Curl. Each trains the same main muscle.
What should I pair the Wrist Curl with?
Good partners in the same workout are Single-Arm Dumbbell Row and Pull-Up.
How heavy should the Wrist Curl be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.