Introduction to the Wrist Curl The Wrist Curl exercise is a strength-building activity primarily targeting the forearm muscles, which can enhance grip strength and wrist mobility. Learn more about this effective exercise for preventing and managing climber’s elbow. Beginning: dumbbell wrist curls and reverse wrist curls Intermediate: push-ups (or bridge backbends) and false grip active hangs Advanced: wrist push-ups and false grip pull-ups Google turns up plenty of videos of each of these exercises. Antagonist muscles worked: flexor muscles, wrist extensors. Apr 18, 2025 · For lateral elbow pain (tennis elbow) train with reverse wrist curls, reverse arm curls (palms down on a curl bar),and some blood flow restriction training. Perfect circles, rounded arêtes, open-handed jugs, the topouts of boulders—you name it. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Learn how to do this exercise: Seated Palm-up Barbell Wrist Curl. Hi there, try looking up exercises to strengthen other muscles in the forearm. Wrist training is a great method for improving sloper specific strength used for climbing on large indoor holds and rock types, like sandstone. This is a great way to activate your finger flexors through range of motion. It's hard to say definitively that they've transferred, but it seems as though the wrist extensions improved my stability while crimping and the wrist curls eliminated the occasional "popping" feeling I used to experience on gym slopers. Apr 9, 2018 · I tried some “heavier volume” type stuff with up to 10-15 total sets, but my climbing and grip strength started to suffer. Learn how to do this exercise: Cable Wrist Curl. Learn to train slopers off the wall with the Heavy Roller. Read our dumbbell reverse wrist curl guide. The lower portion of the arm can be neglected, but strong and powerful looking forearms should not be forgotten. Wrist Common questions regarding wrist pain after climbing “I am experiencing wrist pain after climbing and have been told to rest- what else can I do to help my wrist recover faster?” The most common advice in rehabilitation for nagging injuries in any region would be to “go train your antagonist muscles”. The EZ bar wrist curl is an excellent strength isolation exercise targeting the wrist flexors, perfect for athletes and gym-goers in 2026! Feb 10, 2025 · Wrist curls isolate the flexor muscles in your forearms, which are essential for grip strength. Every few times that I slapped, grabbed, or hung on for dear life from those sloping devils, my wrists popped and seared in pain. Learn the technique and benefits in 2026 here. Wrist extensions: Identical to wrist flexion, except with your hand turned palm-down. None of these fixed the pain, though I think it was useful to strengthen the smaller muscles prone to injury, and their antagonists. . Unsurprisingly, I became wary of climbs littered with Anecdotal, but: I weight trained for years before climbing (lots of wrist curls as well because I had little baby wrists naturally). Nov 8, 2023 · Climbing with elbow pain? Reverse wrist curls may be the solution. This exercise is ideal for athletes, gym-goers, or individuals who engage in activities requiring strong hand and wrist function, such as rock climbing or weight lifting. Pinkpoint Climbing & Strength Coaching works with beginner to intermediate rock climbers to About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket © 2025 Google LLC In this video, I break down the exact forearm exercises that actually change wrist appearance, backed by research from EMG studies, rock-climbing science, and arm-wrestling training. Aug 19, 2024 · Exercises 2. Not climbing, but I had spent last little while doing wrist stuff from armwrestling training, and then when trying either the sloper on my hangboard or boulders I’ve noticed a huge increase in my capability. you have 30 seconds to complete each set of curls before alternating to the other arm for the next set. Aug 14, 2021 · Train to climb harder by increasing your grip strength with these exercises that will take your climbing to the next level. The extensors will be strengthened by climbing on pinches, and use of pinch blocks but some targeted work with weights will be more effective for building a base of maximal strength. The Heavy Roller is a wrist training device that targets either your wrist extensor or flexor muscles to improve grip strength. How to do Cable Wrist Curl. Sit on a bench with your forearms on your thighs, palms facing up, and a dumbbell in each hand. Complete 10 sets wrist curls. Lift the weight by extending your wrist, drawing the back of your hand up and toward your forearm. The EZ bar wrist curl is an excellent strength isolation exercise targeting the wrist flexors, perfect for athletes and gym-goers in 2026! Nov 27, 2024 · If you like to lift weights, you need to train your wrists. We’ll talk about hangboarding in a bit, but hangboarding is inherently isometric (muscles activate, but joints don’t move). Forearms are crucial for a strong body. Barbell Wrist Curl frankly is a great movement to workout your Forearms. This is a demo video for the dumbbell reverse wrist curl exercise. Aug 1, 2023 · By performing targeted forearm exercises like wrist curls, farmers’ carries, and plate curls. My compression is still like 3 grades better than anything else if it's an exclusively compression route like a corner. For the flexors, wrist curls are a staple. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. Incorporating wrist curls into your fitness Dec 12, 2025 · Reverse wrist curls target your wrist extensors. Include a wrist curl to warm up wrist flexors as well. Mar 31, 2020 · 2. Note that this exercise is very similar to the wrist curl described above. 2 days ago · For a more isolated approach, add wrist curls—both flexion and extension—to directly target the forearm muscles after a set of traditional biceps curls. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Assume the same position as in the wrist curls but with your palm facing the floor. Reverse wrist curl holds with dumbells are a good exercise for training the extensors. Incorporating these exercises into your workout routine, progressively overloading the muscles, and eating a proper diet are all excellent ways to get jacked forearms. Jul 27, 2023 · Dumbbell wrist curl: While hardly climbing-specific, this exercise works all the finger- and wrist-flexing muscles in a very intense way. Benefits: Strengthens the extensor muscles in your forearm, balancing out wrist strength and helping prevent injuries like tendinitis. Keep your forearms steady as you do this. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. Watch the Reverse Wrist Curl video guide to improve your technique and get the most out of your workout. For these curls, you need to start with a very light amount of This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Wrist Curls The wrist curl is a highly effective weight-training exercise that targets the forearm flexor muscles, making it an isolation exercise. Oct 4, 2022 · I confess: I used to resent slopers. Cautiously return to climbing when your elbow is pain-free and no sooner than after two to four weeks of strength-training exercise. Start by placing the back of your forearm on your thigh with the wrist hanging off of the knee and gripping onto a loop band with your palms facing upward. This will give better support to your wrist when bearing down on a sloper. Exercises 3. Aim for 3–4 sets of 8–12 reps for each exercise, adjusting weight to maintain proper form while challenging the muscles. Lattice prescribed me the wrist exercises as part of their standard program. The barbell wrist curl targets the wrist flexors to improve forearm strength and endurance. Aug 9, 2021 · Fixing the pain in my elbows became my main goal, and I started doing a series of rehab exercises: wrist curls, reverse wrist curls, forearm pronation, and supination, Tyler curls, and reverse Tyler curls. These will be your extensor forearm muscles, which are not used much while climbing. Learn how to do this exercise, the muscles worked, and the main benefits. Oct 18, 2023 · Wrist curls are particularly great for helping correct in-balances in forearm flexor and extensor strength, especially for those suffering from elbow pain. This exercise is great for waking those muscles up and moving the joints through motion. How to do Seated Palm-up Barbell Wrist Curl. Using a moderate-weight dumbbell (10 – 20 pounds for gals, and 25 – 35 pounds for guys), curl the dumbbells up from the open-hand to the closed-hand position, and then maintain a tight grip on the Jun 17, 2020 · Only complete this exercise after finger boarding and climbing or during a separate session. Slowly lower 5 days ago · Aesthetic and Specialized Goals Dedicated training is also warranted for individuals seeking maximum forearm size, or hypertrophy. Eccentric reverse curls Again, two-handed is preferred for efficiency and because with a one-hand setup you are more likely to leave the pronated position of the wrist and rather will perform more of a hammer curl which will work your brachioradialis more, rather than working the wrist extensors. If you’re experiencing any wrist pain after climbing, I have found that running through wrist exercises has been very helpful to manage the pain by strengthening and training my forearm muscles. Aim for 3 sets of 12–15 repetitions, adjusting weight to maintain proper form. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. Are you looking to acquire outstanding form and gain strength in your Forearms efficiently? You want to begin using our how to guide for you to commence straight away. Exercise examples would be supination / pronation, adduction / abduction and wrist curls. Learn how to do this exercise: Side Wrist Curl. Often neglected, tone them with wrist curls - an effective exercise. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. Sep 15, 2023 · 7 exercises to help weak wrists and improve wrist stability when climbing. Aug 23, 2022 · BANDED WRIST CURL This is a strengthening exercise for the wrist flexors. Jan 24, 2021 · YouTube's Geek Climber did wrist roller exercises for a month to try and build his grip and forearm strength through antagonistic muscle training. Sep 15, 2023 · Why train your wrist strength? Increased wrist strength improves stability whilst climbing and typically decreases the amount of friction required to maintain contact with less positive holds and surfaces. Jan 23, 2024 · Harder than it sounds, this exercise will help improve your grip strength which is especially useful for climbing sports. I recently started finger rolls as a rehab exercise and specifically started more isolated forearm exercises like wrist curls in order to address some weakness in open hand strength on slopers and compression climbing. Coach Eric Hörst demonstrates the best way to train the important, but often overlooked, extensor muscles of the forearm--important for stabilizing the wrist in order to maximize crimp and pinch Aug 9, 2021 · Fixing the pain in my elbows became my main goal, and I started doing a series of rehab exercises: wrist curls, reverse wrist curls, forearm pronation, and supination, Tyler curls, and reverse Tyler curls. It felt like the weight of my body was about to separate my forearms from my hands. Dec 31, 2025 · Wrist Curls Wrist curls improve your climber grip and strengthen your wrist muscles. Place your wrist just beyond your knee. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. I think the sweet spot with climbing + minimal hangboard + finger rolls for me seems to be in the 4-8 range for sets of finger rolls. 2 days ago · To effectively target the wrist flexors and extensors, incorporate specific exercises into your routine. Slopers as you mentioned I'm still bottlenecked by finger strength. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Hold a light dumbbell or resistance band and perform the curl by lifting your hand upward. Mostly I used wrist curls with a large handle on a cable machine Nov 8, 2023 · Climbing with elbow pain? Reverse wrist curls may be the solution. Lear how to do this effective forearm exercise. How to do Side Wrist Curl. Add these wrist curl variations to your workout routine to reap the benefits. 1. Dec 15, 2025 · Curl your wrist upwards as far as you can, then let your hand relax back down and repeat. This exercise is very similar to a standing wrist curl. Reverse Wrist Curls How To: Similar to wrist curls, but with your palm facing downward. Maintain your forearm parallel to the floor on your thigh. Sit on a bench with your forearm resting on your thigh, palm facing up, and curl a light dumbbell toward your body. Since compound lifts primarily train the forearm muscles isometrically, direct exercises like wrist curls and reverse curls are needed to fully target the wrist flexors and extensors through a full range of motion. Aug 30, 2014 · Standing barbell wrist curl builds the forearm flexors and is important accessory exercise to biceps curls. There's also a lot of great information in the wiki of r/bodyweightfitness Utilizing the main function of the forearm flexors, wrist flexion. Tone Your Forearms: 10 Benefits of Wrist Curls. Watch the Barbell Wrist Curl video guide to improve your technique and get the most out of your workout. This means you will complete 10 sets total (5 on each side) over a 5 minute period. Follow our step-by-step instructions and tips. Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts.

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