Wrist Flexion Curls

Form Cues

• Kneel in front of a flat bench and grab a dumbbell with one hand, palm facing upward (supinated grip)

• Place your entire forearm flat on the bench with only your wrist and hand hanging over the edge

• The edge of the bench should sit right at the wrist crease for proper support

• Start with the wrist extended (hand lowered) to get a full stretch in the forearm flexors

• Curl the wrist upward by contracting the inner forearm, bringing the dumbbell as high as possible

• Squeeze the forearm flexors at the top for a full second

• Lower the weight slowly (2 seconds) back to the fully extended position — control the eccentric

• Keep your forearm pressed firmly into the bench throughout — only the wrist moves