Exercise guide
Inner Wrist Curl
- Beginner
- Isolation
- Rep-based
- Lower arms
The inner wrist curl is a targeted isolation exercise that strengthens the forearm flexors, improving grip strength and wrist stability. This bodyweight version utilizes manual resistance to build muscle endurance and control in the lower arms without the need for external weights.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on a chair or bench with your feet flat on the floor, shoulder-width apart.
- Rest your right forearm on your right thigh, palm facing up, so your wrist hangs just past the edge of your knee.
- Make a firm fist with your right hand to engage the forearm muscles.
- Place your left hand over the palm/fingers of your right hand to provide manual resistance.
How to do it
- Exhale as you curl your right wrist upward as high as possible, using your left hand to provide steady downward pressure.
- Squeeze the forearm muscles hard at the top of the movement for a one-second pause.
- Inhale as you slowly lower your wrist back to the starting position, resisting the upward pull of your left hand.
- Perform the desired repetitions for one arm, then switch sides and repeat.
Form checklist
- Keep your forearm pressed firmly against your thigh to isolate the wrist.
- Ensure the movement occurs only at the wrist joint, not the elbow or shoulder.
- Maintain a slow, controlled tempo on both the upward and downward phases.
- Use a full range of motion, allowing the wrist to extend fully at the bottom.
Pro tips
- To maximize engagement, try to 'roll' your fist toward your inner elbow to emphasize the peak contraction.
- Vary the resistance from your non-working hand throughout the set to maintain a high level of intensity as the muscle fatigues.
Make it harder
- Increase the manual resistance provided by the non-working hand during the eccentric (lowering) phase.
- Start with your fingers open and curl them into a fist before curling the wrist to engage the finger flexors.
Frequently asked
- What muscles does the inner wrist curl work?
- The inner wrist curl primarily targets the forearms.
- What equipment do you need for the inner wrist curl?
- The inner wrist curl uses dumbbell.
- Is the inner wrist curl good for beginners?
- Yes. The inner wrist curl is a beginner-friendly movement and a strong foundation to build on.