Strong forearms are important for a strong grip. Wrist curls work the flexor muscles on the inner part of your forearm and the extensor muscles on the top of your forearm. Horizontal wrist curls are done in a sitting or standing position using your thighs, a bench or other object as a support.
Execution
For the standard horizontal wrist curl, rest your forearms on your thighs or other sturdy object with your palms facing up. For the reverse grip horizontal wrist curl, rest your forearms with your palms facing down. Your wrists need to hang off the edge of the object, which should be level with the floor. Without moving your forearms, relax your wrist down then curl it up as high as you can.
Function
The standard horizontal wrist curl works your flexor forearm muscle, a group of six muscles that run on the inner part of your forearm from your wrist to your elbow. These muscles pull your palm toward your forearm.
The reverse grip horizontal wrist curl works your extensor forearm muscles, a group of eight muscles that runs along the top of your forearm from your wrist to your elbow. These muscles pull the top of your hand toward your forearm.
Variations
You can perform the horizontal wrist curl exercise with several different types of strength equipment. A barbell targets both arms at once, while dumbbells allow you to focus on each forearm independently. You can also use a cable machine or exercise band for resistance.
If you have a chair or bench to sit on, use your thighs to support your arms. If not, kneel in front of a weight bench, or use a desk or table.
Precautions
Don't unroll your fingers during the reverse curl exercise because you will drop the weight. For the standard wrist curl, however, lifters sometimes uncurl their fingers, rolling the weight all the way down to the tips before curling them back up. Although this may increase the range of motion and time under tension, the American Council on Exercise notes that it can increase your risk of wrist injury. For safety, keep your hand wrapped around the weight throughout the movement.
Member Comments