Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Wrist Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Forearms

You need

Dumbbells, Bench

How to do it3 steps
  1. 1Forearms on your thighs or a bench
  2. 2Let the weight roll to your fingertips
  3. 3Curl the wrist all the way up

Most common mistake

Tiny range with too much weight.

Watch a demo

Good for

  • Ranked #1 for forearms
  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Reverse Wrist Curlvs Wrist Rollervs Reverse Curl
S
For forearms
#1 of 11
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Research
89
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 89
Target tensionExcellent
Loaded stretchStrong
ProgressionStrong
Low costExcellent

Isolates the wrist flexors through their full range, and it’s easy to add weight in small steps.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • AReverse Wrist CurlDumbbell

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280