Build Wrist Strength with Wide Wrist Curl

Wide Wrist Curl

Rep Range

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

Hints

Position yourself standing with feet hip-width apart, ensuring a firm and grounded base. For this variation of the wide wrist curl, emphasis shifts to the wrist extensors located on the back of the forearm. Hold the dumbbells out to your sides in a wide stance, with palms facing behind you. Your arms should be spaced slightly away from your body, underlining the 'wide' element of this routine. Ensure your posture remains relaxed with shoulders set down and back. Begin the movement by allowing the dumbbells to drop towards the fingertips, effectively extending the wrist. Then, using solely your wrist strength, curl the dumbbells upwards by flexing the wrist extensors. Aim to lift the dumbbells as high as comfortably possible while maintaining the wide stance. After reaching the peak of this motion, gently release and let the weight drop back to the fingers before repeating.

Common Mistakes

The focal point of this exercise should be on the wrist, and it's crucial to prevent engagement from the upper arms or shoulders. Keep the forearms relatively still to best target the wrist extensors. Choosing overly heavy weights can compromise form, causing unwanted muscle groups to intervene in the motion. Always prioritize control and smooth movements to prevent wrist strain or injury.

Breathing

As the dumbbells roll to your fingertips, take a deep breath in. Exhale as you employ your wrist strength to curl the weights upwards. Consistent breathing not only stabilizes the core but ensures effective oxygenation of the muscles during the exercise.

Muscle Focus

Primary Muscles

Forearm