Wrist curls target the extensor and flexor muscles of your forearm. Strengthening these muscles is important for hand and grip strength. To properly do a wrist curl, you need to support your forearms during the exercise. At the gym, use a wrist curl lever machine or a weight bench. At home, you can use a table.
Table Height
The tabletop you use for your wrist curls has to be the appropriate height. Your forearm should be parallel to the floor when it rests on the tabletop. If you are standing, you will need a tabletop that is about chest high. You can also kneel or sit to do the wrist curl exercise. In this case, the table doesn't have to be as tall. Make sure the table is sturdy enough to support the weight of your arm and any resistance you hold in your hand.
Table Width
To do a wrist curl on a tabletop, your wrist has to hang off the edge of the table with your forearm fully supported on the table. If the table is too wide, your wrist won't hang off the edge and this will limit your range of motion. If the table is too narrow, it will not fully support your forearm. A wider table is better than a narrow table, but you don't want it so wide that you have to lean way forward to reach the edge. If the table is too wide, place your forearm at a corner with your arm cutting the corner into a triangle.
Execution
Place your forearm on the tabletop with your palm facing up and your wrist hanging off the edge. Make a fist and relax your hand down so your knuckles point toward the floor. Curl your wrist as far as you can until your knuckles point toward the ceiling. For a reverse wrist curl, place your forearm on the tabletop with your palm facing the floor and your wrist hanging off the edge. Make a fist and relax your wrist so your knuckles point toward the floor. Curl your wrist up as far as you can, pulling the top of your hand toward your forearm.
Resistance
Typically, a barbell or dumbbells are used for the wrist curl, but if you are doing this exercise at home, you may not have access to free weights. Exercise bands are a convenient, inexpensive option. They come in different lengths and tensions. Anchor the bend to something below you to create tension. You can also use household items. Grab a canned food item and hold this in your hand. As you become stronger, use a heavier can.
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