Wrist Curl

Setup

1. 01Sit on a bench holding a barbell with an underhand grip about shoulder width.
2. 02Rest the forearms on the thighs with the wrists hanging just past the knees.
3. 03Let the bar sit in the fingers at the start for extra range.
4. 04Keep the elbows and forearms pinned down for the whole set.

Execution

1. 01Let the bar roll down toward the fingertips to stretch the flexors.
2. 02Curl the fingers, then flex the wrists to lift the bar as high as possible.
3. 03Squeeze at the top for a moment.
4. 04Lower slowly back to the open-finger stretch.

Checkpoints

• -Forearms never leave the thighs.
• -The bar travels through the fingers at the bottom of every rep.
• -The lowering phase is slow and controlled.
• -Elbows stay still; only the wrists and fingers move.

Common mistakes

• -Lifting the forearms off the thighs to heave heavier weight.
• -Skipping the finger-roll and using only a short wrist flick.
• -Loading too heavy and losing the eccentric.
• -Bouncing the bar at the bottom of the stretch.