Wrist Curl (Underhand Grip)

Starting position

1. Sit on the end of a bench or kneel in front of it.
2. Hold a barbell with an underhand grip (palms up) at about shoulder width.
3. Rest your forearms on the bench or your thighs so your hands hang over the edge — only the hands move.

Execution

1. Inhale and slowly lower your hands; you can let the bar roll slightly toward your fingers.
2. Exhale, close your fingers and curl your wrists up, raising the bar as high as you can without lifting your forearms.
3. Pause for a second at the top.
4. Lower smoothly and repeat.

Common mistakes

• Lifting the forearms and elbows — the biceps and shoulders join in and the forearms do less.
• Jerking or bouncing at the bottom — the wrist is a small joint and sudden movements strain it.
• Too much weight — the range shrinks and the stress goes into the ligaments.
• Letting the bar roll too far — you may drop it.

Beginner tips

• Start with a light bar and do 15–20 slow reps.
• If a straight bar bothers your wrists, use an EZ bar or dumbbells.
• Do it at the end of the workout so tired forearms don't limit your grip on the main lifts.

Alternatives

• Hammer Curl — loads the forearms and strengthens the grip
• Standing Barbell Reverse Curl — also develops the forearm muscles