Wrist curl: how to do it
Main muscles: Forearm flexors. Helpers: Brachioradialis. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Barbell
Reps
10–15
Rest
75 s
Muscle group
Arms
How to do it
- Forearms on the thighs or a bench, hands hanging over the edge.
- Lower the bar until the fingers open, then lift with the hands only.
- Full range, slow tempo.
Common mistakes
Lifting the forearms, using too much weight.
Muscles worked
primary·secondary
- Primary
- Forearm flexors
- Secondary
- Brachioradialis
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500