Build Wrist Strength with Inner Wrist Curls

Inner Wrist Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Establish a solid base by standing with your feet hip-width apart. Extend your arms down to your sides, keeping them straight and slightly away from your body, with your palms facing inward. This position ensures a clear focus on the inner muscles of the forearm, especially the flexor muscles. Engage your core throughout the exercise to aid in stability and protect your back. With your arms fixed in this position, begin the movement by flexing your wrists, curling them towards the inner side of your forearms. This action should be isolated to the wrist joint. After curling your wrists as far inward as is comfortable, slowly return them to the initial position, ensuring controlled motion throughout. Repeat this flexing and extending sequence for your desired number of repetitions, always prioritizing smooth and steady movement.

Common Mistakes

Be cautious to avoid involving the elbow or shoulder joints in the motion; keep the movement confined to the wrists. Sudden or jerky movements should be avoided to reduce the risk of potential strain or injury.

Breathing

Inhale as you curl your wrists inward, and exhale as you bring them back to the starting position. Maintaining a consistent breathing rhythm ensures your muscles are adequately supplied with oxygen and helps in stabilizing the core throughout the exercise.

Muscle Focus

Primary Muscles

Forearm

Secondary Muscles

Middle Shoulders