Inner Wrist Curl
Strengthen your forearms with Inner Wrist Curls! Build grip strength and definition with this isolation exercise.
The Inner Wrist Curl mainly works the forearms. You'll need: chair or dumbbells.
Required Equipment
Inner Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Inner Wrist Curl Variations and Alternatives
How to do the Inner Wrist Curl
Sit on a bench or a chair with your feet flat on the floor.
Hold a dumbbell in each hand with your palms facing up.
Rest your forearms on your thighs or the bench with wrists just beyond your knees.
Start with your wrists in a neutral, straight position.
Curl the dumbbells upwards by flexing your wrists, moving only your hands.
Lift the weight as high as possible without moving your forearms.
Pause for a moment at the top of the movement.
Slowly lower the weights back to the starting position.
Repeat for the desired number of repetitions.
Remember to keep a controlled motion throughout the exercise, avoid using momentum, and ensure that you are only moving your wrists and not your arms to isolate the forearms effectively. Adjust the weight to maintain proper form and complete the full range of motion for each repetition.
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Inner Wrist Curl FAQs
What muscles does the Inner Wrist Curl work?
The Inner Wrist Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Inner Wrist Curl?
Chair or dumbbells.
What workout day should the Inner Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Inner Wrist Curl variations and alternatives?
Similar exercises include the Band Wrist Curl, Barbell Bench Palms-Up Wrist over Curl, Barbell Finger Curl and Barbell Bench Palms-Down Wrist over Curl.
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