An exercise focusing on the wrist flexors, performed while standing.
- +Builds forearm grip strength
- +Easy to train each wrist
- –Limited weight can be used
- –Can irritate wrists when overloaded
This exercise targets:
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, hold dumbbells with palms up (supinated grip)
- Hinge slightly and lightly rest forearms on the fronts of your thighs for support
- Let wrists extend to lower the dumbbells; keep elbows and forearms planted
- Curl your wrists up, bringing knuckles toward forearms; squeeze at the top
- Move slowly through a small, controlled range; no swinging or shrugging
- Keep shoulders relaxed and core braced; spine neutral
- Inhale on the way down, exhale as you curl up
- Use light weight and higher reps to focus on wrist flexors and control
