A standing variation of the wrist curl, isolating the forearm flexors.
- +Builds forearm and grip strength
- +Simple to load progressively
- –Can irritate the wrists
- –Limited range of motion
This exercise targets:
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, barbell held in front of thighs with an underhand (palms up) grip
- Hands shoulder-width apart; arms straight, elbows close to your sides
- Let the bar roll toward your fingers as you lower your wrists under control
- Curl the wrists up as far as you can, squeezing the forearms at the top
- Move only at the wrists; keep shoulders, elbows, and torso still
- Use a light-to-moderate load; aim for smooth, controlled reps
- Breathe: inhale on the way down, exhale as you curl up
- Avoid swinging, shrugging, or bending the elbows to lift the weight
