Exercise · Form & cues
Wrist Curl + Reverse Wrist Curl — form guide
Forearm Flexors / Extensors. Equipment: Dumbbell or Barbell + Bench. Difficulty: Beginner.
TEMPO
1-1-1-1
Train both directions or you'll create imbalance. Forearms recover fast — train 2–3x/week.
Cues
- Forearms flat on bench, wrists hanging off edge
- Full ROM both directions
- Slow tempo, no momentum
Common mistakes
- Using too much weight — partial ROM
Injury notes
Mandatory for grip-intensive sports (climbing, lifting).
Progression
High reps (15–25). Add 0.5–1kg when reps hit top of range.