How to Work Your Forearms With Wrist Curls (and Reverse Wrist Curls)

What are wrist curls?

Think of a bicep curl, where youre working the bicep by bending your elbow.

These work the opposite muscles, the wrist extensors.

To do the reverse wrist curl, youll raise the back of your hand toward the ceiling.

Awell-rounded grip strength routinewill include more than just wrist curls, but wrist curls (and finger curls!)

are going to be a staple of almost any grip routine.

Not everything can be fixed with a magic exercise from the internet.

There are multiple ways to do these, so try a few types and pick your favorite.

I like to do mine standing, with a barbell.

I hold the bar with an underhand grip, and curl my wrists upward, palms toward the sky.

Then I put the bar down and regrip it with my palms facing me.

I like to add finger curls to this routine as well.

When I cant curl my fingers anymore, I switch to wrist curls and then reverse wrist curls.

Then I rest a minute, and start the circuit over again.

Another way to do these is to stand with a barbell behind your back.

Palms face away from you.

Curl your wrist to lift your palms skyward.

Some people like these better than the throw in I described above.

you’ve got the option to do it with a barbell or with dumbbells.

For the reverse version, there will be no finger component.

Just hold the dumbbell in your hand, palm down, forearm resting on a surface as above.

Raise the back of your hand as high as you could while keeping your forearm fully on the surface.