Eccentryx / Exercise Atlas / arms
Wrist curl
Forearms on bench or knees, palms up; curl wrist up through full ROM.
Muscles
- Primary
- forearm flexors
- Supporting
- None listed
Mechanics
- Pattern
- joint control
- Equipment
- barbell, dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Forearm belly pumps hard — full wrist flexion to extension.
- Progression
- Add small plates; increase reps to 20 before adding weight.
- Regression
- Lighter DB; use towel wrung wet for grip endurance alternative.
Watch for
- Too heavy — wrists snap rather than curl smoothly
- Moving the forearm off the bench
- Not lowering to full extension before curling
Substitutions
- Reverse curl
- Hammer curl
- Plate pinch