Wrist Flexion
Strengthen your wrists and forearms. Wrist Flexion builds grip and improves your power.
The Wrist Flexion mainly works the forearms, with help from the biceps. No equipment needed: it uses just your bodyweight.
Wrist Flexion Muscles Worked
Primary
Inner Forearm (wrist flexors)
Secondary
Forearm Flexor (brachioradialis); Biceps (biceps brachii)
How to do the Wrist Flexion
Sit on a bench or chair with your feet flat on the floor.
Hold a dumbbell in one hand with your palm facing up. If using a barbell, both hands should be placed shoulder-width apart.
Rest your forearm on your thigh or a flat surface, such as a bench, with your wrist just beyond the knee or edge.
Let the dumbbell hang down with your wrist extended. This is the starting position.
Flex your wrist, raising the weight as high as possible while keeping your forearm in contact with your thigh.
Pause briefly at the top of the wrist curl.
Slowly lower the weight back to the starting position.
Perform the exercise for the desired number of repetitions, then switch hands if using a dumbbell.
Safety Tips: - Move only your wrist; the rest of your arm should remain still during the exercise. - Start with a light weight to avoid overstressing the wrist tendons. - If you experience any pain or discomfort, stop the exercise and consult a professional.
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Wrist Flexion FAQs
What muscles does the Wrist Flexion work?
The Wrist Flexion mainly works the forearms, with help from the biceps. The main muscles are the wrist flexors.
What equipment do you need for the Wrist Flexion?
None. The Wrist Flexion is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wrist Flexion go on?
It belongs on pull day in a push/pull/legs routine.
What are some Wrist Flexion variations and alternatives?
Similar exercises include the Band Wrist Curl, Bodyweight Wrist Radial Deviation with Supported Elbow, Bodyweight Wrist Ulnar Deviation with Supported Elbow and Dumbbell Finger Curl.
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