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Machine Wrist Curl
Machine wrist curl isolates forearm flexors to build grip strength and hypertrophy; provides controlled tension for safe, focused wrist flexion.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the machine bench with forearms supported on pads, wrists hanging over the edge gripping the handle palms up. Adjust weight stack for comfort.
- Grip the handle shoulder-width with palms up.
- Extend wrists fully to start position, stretching flexors.
- Flex wrists upward to curl the handle, squeezing forearms.
- Hold contraction briefly at top.
- Slowly lower handle by extending wrists to start.
- Repeat for reps, keeping forearms stationary.
Coaching Tips
Form Cues
- Isolate wrists only
- Squeeze at top
- Control the descent
- Forearms flat
- Palms up grip
Breathing
Inhale as you lower the handle; exhale as you curl upward. Brace core lightly.
Tempo
2-1-2
Range of Motion
Full wrist extension at bottom to complete flexion at top, without forearm movement.
Safety
Safety Notes
- Start with light weight
- Avoid if wrist pain present
- Warm up wrists first
- Maintain neutral elbow position
Spotting
Not required; machine provides safety. Use spotter for heavy free-weight alternatives if needed.
Common Mistakes
- Using momentum
- Lifting forearms
- Incomplete range
- Gripping too tight initially
When to Avoid
- Wrist tendonitis
- Carpal tunnel syndrome
- Acute forearm injury
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Proper wrist warm-up
Also known as
Seated Wrist Curl, Cable Wrist Curl, Smith Machine Wrist Curl
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