Wrist curl
Encyclopedia
The wrist curl is a weight training
exercise for developing just the wrist
flexor muscles
of the forearm
. It is therefore an isolation exercise. Ideally, it should be done in combination with the "reverse wrist curl" (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles
.
Wrist curls can be performed with a dumbbell
or with both hands holding a barbell
. To perform a seated wrist curl, the lifter should be seated on a bench
with his knee
s bent and the forearm(s) resting on the thigh
, or with forearms on a bench and hands hanging off the edge. The palm
should be facing up and the hand should be free to move completely up and down. At the starting point, the wrist should be bent back so that the finger
s are almost pointing down at the floor. In a steady motion, the lifter should raise the weight by using the forearm muscles to bring the hand up as far as possible. The forearm itself should remain resting on the thigh. Then the weight should be slowly lowered back down to the starting point.
To perform a standing wrist curl, a barbell can be held in both hands with the palms facing backward. The bar should be behind the lifter. The same motion should be performed as in the seated wrist curl. The range of motion will be smaller but the standing wrist curl offers the benefit of providing the most stress on the target muscles at their peak contraction.
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
exercise for developing just the wrist
Wrist
In human anatomy, the wrist is variously defined as 1) the carpus or carpal bones, the complex of eight bones forming the proximal skeletal segment of the hand;...
flexor muscles
Flexion
In anatomy, flexion is a position that is made possible by the joint angle decreasing. The skeletal and muscular systems work together to move the joint into a "flexed" position. For example the elbow is flexed when the hand is brought closer to the shoulder...
of the forearm
Forearm
-See also:*Forearm flexors*Forearm muscles...
. It is therefore an isolation exercise. Ideally, it should be done in combination with the "reverse wrist curl" (also called wrist extension) to ensure equal development of the wrist flexor and wrist extensor muscles
Extension (kinesiology)
In kinesiology, extension is a movement of a joint that results in increased angle between two bones or body surfaces at a joint. Extension usually results in straightening of the bones or body surfaces involved. For example, extension is produced by extending the flexed elbow. Straightening of...
.
Wrist curls can be performed with a dumbbell
Dumbbell
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs .-History:...
or with both hands holding a barbell
Barbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
. To perform a seated wrist curl, the lifter should be seated on a bench
Bench (weight training)
A weight training bench is a piece of equipment that has a resemblance to a normal bench, but is designed for use in weight training....
with his knee
Knee
The knee joint joins the thigh with the leg and consists of two articulations: one between the fibula and tibia, and one between the femur and patella. It is the largest joint in the human body and is very complicated. The knee is a mobile trocho-ginglymus , which permits flexion and extension as...
s bent and the forearm(s) resting on the thigh
Thigh
In humans the thigh is the area between the pelvis and the knee. Anatomically, it is part of the lower limb.The single bone in the thigh is called the femur...
, or with forearms on a bench and hands hanging off the edge. The palm
Hand
A hand is a prehensile, multi-fingered extremity located at the end of an arm or forelimb of primates such as humans, chimpanzees, monkeys, and lemurs...
should be facing up and the hand should be free to move completely up and down. At the starting point, the wrist should be bent back so that the finger
Finger
A finger is a limb of the human body and a type of digit, an organ of manipulation and sensation found in the hands of humans and other primates....
s are almost pointing down at the floor. In a steady motion, the lifter should raise the weight by using the forearm muscles to bring the hand up as far as possible. The forearm itself should remain resting on the thigh. Then the weight should be slowly lowered back down to the starting point.
To perform a standing wrist curl, a barbell can be held in both hands with the palms facing backward. The bar should be behind the lifter. The same motion should be performed as in the seated wrist curl. The range of motion will be smaller but the standing wrist curl offers the benefit of providing the most stress on the target muscles at their peak contraction.