How to do wrist curls

This is an animated body sculpting tutorial for wrist curls. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning wrist curls.

How to do Wrist Curls

In this lesson you will learn how to do seated wrist curls with your forearms on your thighs. Wrist curls train the flexors of your forearms. Reverse wrist curls work the other side of the forearm.

Description: Wrist Curls

* Sit down on a flat bench and put your forearms on your thighs, so that your wrists are right over the knees. Lean forward and position your forearms as comfortable as possible. Keep your forearms parallel during the entire exercise. You can also elevate your heels or kneel down and put your forearms on the bench. Grasp your barbell with an under-grip. Most people also keep the thumbs on the bottom side of the bar. However, I prefer a normal grip (thumbs on top), because this way my wrists feel more comfortable. You can also use slightly bent EZ bar.
* Flex your wrists, slowly curl up the bar and exhale. Your forearms remain flat on your thighs. Hold the highest position for approximately 1 second.
* Then bring the barbell back to its original position and inhale at the same time. Move the weight slowly and concentrated. Don't let the bar fall. Don't let the weight rest in the relaxed joint. Your forearms should still be slightly contracted when you reach the lowest point of the movement. The down motion should be slightly slower than the up motion.

Trainer advice: Wrist Curl

* Do 3 sets of 20 to 30 repetitions.
* Forearm exercises are usually done after a biceps or triceps workout.
* Stretch your forearms between sets and exercises.
* Stop immediately if your wrist joints hurt.