Wrist curl

What it is

With the forearms resting on a bench or your thighs, you curl a bar with the wrists alone. Done with the palms up it trains the flexors; palms down trains the extensors.

Muscles worked

Primary: Forearms. Secondary: Biceps.

How to perform it

1. Sit and rest your forearms on your thighs or a bench, hands hanging over the edge, palms up.
2. Hold a light barbell or dumbbells and let the wrists extend fully so the bar rolls to the fingers.
3. Curl the bar back up by closing the fingers and flexing the wrists.
4. Lower under control, keeping the forearms flat on the support throughout.

Common form faults

• Lifting the forearms off the support to help. Press them down for the whole set; only the hands should move.
• Loading heavily and cutting the range to an inch. Go light enough to open the fingers at the bottom and close them fully at the top.

Programming

15 to 25 reps, often at the end of a session. Turn the hands over for the same number of reverse wrist curls to keep the forearm balanced.