Liftworthy
ExploreTrainFeed
Liftworthy

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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
B
For racket
#14 of 19
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • SLateral LungeDumbbell

Takes

None yet
needed to post
280