Forearm curls / wrist curls

In particular, the radial hand flexor (musculus flexor carpi radialis) and the ulnar hand flexor (musculus flexor carpi ulnaris) are trained. Additionally, the long palmar muscle (musculus palmaris longus) and the deep finger flexor (musculus flexor digitorum profundus) are immediately activated.

Forearm curls with the dumbbell

The use of dumbbells in forearm wraps is considered a classic among forearm exercises. There is also an alternative version known as reverse dumbbell forearm wraps. In the following section, you will receive comprehensive information on body posture and the execution of movements.

Body Posture

During dumbbell forearm wraps, you assume various body postures to effectively strengthen your forearms. You either lean forward against a dumbbell bench to support your elbows on it, or you sit on the dumbbell bench using your thighs for stabilization. In both cases, the upper body is slightly inclined forward and straight. Your forearms rest about halfway on your thighs or the dumbbell bench, with the front part, including the wrists, hovering in the air.

Movement Sequence

In the variant where you are in front of the dumbbell bench, your wrists are initially inclined downward in the starting position. The exercise begins by exhaling as you lift the barbell upward by bending your wrists, utilizing the maximum range of motion of your wrists. Subsequently, you return to the starting position while inhaling.

In the seated variation, your elbows rest on the inner side of your thighs. The wrists are bent downward. The exercise begins by stretching the wrists as far upward as possible. The rest of your arms and body remain motionless. The movement should come exclusively from the wrists. Exhale as you lift them, then inhale as you lower the wrists back down.

Forearm curls with the cable and Theraband

After becoming familiar with forearm exercises using a cable behind your back, here are two additional variations in the realm of forearm exercises with a cable or resistance band. Both can also be incorporated into your training plan as reverse forearm exercises. Here you will find everything you need to know about body posture and the execution of movements.

Body Posture

During forearm exercises with a cable or resistance band, sit upright on a weight bench. Your back is straight and slightly inclined forward. Your arms are tense, holding the resistance band or the handle of the cable in an underhand grip. You have the option to train your forearms unilaterally or bilaterally. Your elbows rest on your thighs to move the wrists and strengthen the forearms as focused as possible.

Movement Sequence

With both hands, grasp the handle of the cable. The wrists are directed downward, allowing you to bend them upward during exhalation. Execute the movement as far as possible. However, it is crucial not to feel any discomfort in your wrists. Subsequently, inhale and return to the starting position, where the wrist is bent downward.

In the variant with the resistance band, you can train one arm at a time. Stand on the resistance band and hold the end in an underhand grip. Your second arm provides the necessary stability. Now, initiate the forearm exercises with the resistance band by slowly stretching the wrist upward. Here, you can maximize the full range of motion. Afterward, inhale and return to the initial position, where your hand is almost perpendicular to the ground.

Forearm curls behind the back

Forearm exercises in the back area represent a unique variation that bears strong similarities to finger curls in the back area. To fully exploit the potential of this exercise, you will receive additional advice here regarding body positioning and execution of movements.

Body Position

For the correct starting position in forearm exercises in the back area, stand upright. Your legs are spaced approximately hip-width apart. The lower back forms a slight arch to protect the spine. The chest is gently extended forward, and your gaze is directed ahead. Now, you can grip the barbell or the cable handle behind your back to prepare for the execution.

Execution of Movements

Behind your back is the barbell, held with both hands. The wrists are a continuation of your arms, slightly bent to protect the joints in the elbow area. Exhale as you bend the wrists maximally upward. Subsequently, inhale and slowly return to the starting position.

Additional Information

There are various variations of forearm exercises in the back area. Here, you receive tips for performing the classic exercise using the cable pulley. Later in the post, two more variations with the cable will be introduced.

You hold your arms behind your back with the cable pulley bar extended downward. The wrists form a line with the arms, which are slightly bent to protect the elbow joints. Now, inhale and bend the wrists upward. Execute this movement as far as feels comfortable for you. Upon inhalation, return to the starting position.

Dumbbell forearm curls

Simultaneously, there is the opportunity to diversify forearm exercises by using dumbbells. Alternatively, you can also train in the opposite direction with the dumbbells, resulting in the creation of Reverse Dumbbell Forearm Curls.

Body Position

In the dumbbell exercises for forearms, you sequentially train both sides of the body. To do this, sit on the edge of a dumbbell bench. Your back is upright but slightly inclined forward. Now, grab a dumbbell with an underhand grip. Place your forearm on your thigh, positioning the wrist and dumbbell directly in front of your knee. The second arm serves to stabilize the training side by placing the hand in the arm's bend. The wrist hangs vertically downward.

Movement Execution

While exhaling, bend the wrist upward and continue the movement as far as possible. Pay attention to ensuring that the execution feels healthy for your joint. Your personal well-being is the decisive criterion here. Subsequently, inhale and slowly lower the wrist until the hand is perpendicular to the ground.

Common mistakes with forearm curls

Despite the straightforward execution of forearm exercises, which are particularly suitable for beginners, some athletes frequently make mistakes. The following highlights the most common errors and provides tips on how to avoid them in the future.

✅ Sudden Wrist Movement: Often, athletes move their wrists abruptly and without careful consideration. However, this increases the risk of injuries to the wrist, as it is an extremely sensitive part of the body.

✅ Lack of Lower Back Arch: The back should always exhibit a slight arch to effectively protect the spine. A rounded back should be strictly avoided.

✅ Overextended or Fully Extended Arms: In the gym, one often observes individuals fully extending or even overextending their arms. This unnecessarily stresses the elbow joints, so a slight bend is preferable.

✅ Overestimation of Weight: Additionally, it is advisable to avoid using excessive weight. A weight that is too heavy typically results in sloppy movements, involving momentum from the arms and body. During forearm exercises, the movement should exclusively come from the wrists.

Alternatives and similar exercises to forearm curls

For those seeking new ideas in forearm training, various alternatives can be integrated into their workout routine. There are numerous fitness exercises that share strong similarities with forearm curls and are also suitable for targeted training of forearms, as well as partially engaging the biceps and triceps.