Curling a barbell or dumbbells upward using only the wrists, forearms resting on the thighs or a bench. Isolates the forearm flexors.
Primary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Sit on a bench with forearms resting on the thighs or bench, palms up, hands hanging just past the knees holding a barbell or dumbbells.
Let the wrists extend so the weight lowers toward the floor.
Curl the weight up by flexing the wrists as high as possible.
Squeeze briefly at the top.
Lower slowly back to the stretched position.
Breathing: Exhale as you curl, inhale as you lower.
Only the wrists move
Full range
Slow and controlled
Lifting the forearms off the support
Bouncing the weight
Using too much load
Keep loads moderate and movements smooth to avoid straining the wrists.