Hand Spring Wrist Curl

Muscles worked

Setup

1. Kneel on the floor and place one hand flat on a firm surface in front of you, fingers pointing forward.
2. Position your shoulder directly over your wrist to apply a light, manageable amount of body weight.
3. Place your non-working hand behind your back to ensure the working forearm performs all the movement.

How to do it

1. Exhale and press through your fingertips and the base of your knuckles to lift the palm and heel of your hand off the surface.
2. Continue the 'curl' until you are balanced on your fingertips, feeling a peak contraction in the forearm flexors.
3. Inhale and slowly lower your palm back to the flat starting position using a controlled 3-second tempo.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep your elbow straight but not locked to isolate the wrist joint.
• Ensure the fingers remain in contact with the floor throughout the entire range of motion.
• Avoid using your shoulder or torso to 'rock' the weight up; the movement should be strictly at the wrist.
• Maintain a neutral spine and stable core to prevent leaning into the movement.

Pro tips

• Focus on the 'squeeze' at the top of the movement, imagining you are trying to roll the floor toward your inner elbow.
• Vary the angle of your hand (slightly turned in or out) to target different fibers of the forearm flexor group.

Make it harder

• Shift your torso further forward to place a higher percentage of your body weight over the working hand.
• Perform the movement from a half-plank or full-plank position to significantly increase the resistance.

Frequently asked

What muscles does the hand spring wrist curl work?

The hand spring wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the hand spring wrist curl?

The hand spring wrist curl uses dumbbell.

Is the hand spring wrist curl good for beginners?

Yes. The hand spring wrist curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms