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Wrist Curls (Flexion/Extension)

Draftstrength80%beginner⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
Seated with the forearm resting on the thigh, wrist and hand hanging just past the knee, holding a light dumbbell; performed both palm-up (flexion) and palm-down (extension)
End
Wrist curled up toward the ceiling at the top of each rep, then lowered past horizontal into the stretched end range while the forearm stays glued to the thigh
Range of Motion
Wrist flexion-to-extension through full available range in each direction, forearm stationary; ~3 s eccentric lowering

How to Perform

Seated forearm-on-thigh wrist curls in both flexion and extension directions with light dumbbells. Wrist extensors function as primary stabilizers during dynamic movements with co-contraction ratios of 2.28 during flexion.

Watch on YouTube↗

Opens a YouTube search for “Wrist Curls (Flexion/Extension)”

Equipment:dumbbell
Starting position: seated

Coaching Cues

  1. 1

    Quiet forearm — only the wrist curls and uncurls

    (verbal)
  2. 2

    Lift the dumbbell toward the ceiling, then lower past horizontal

    (verbal)
  3. 3

    Take three slow seconds on the way down

    (verbal)
  4. 4

    Forearm stays glued to the thigh throughout

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-15 reps each direction, 3x/week

EMG Activation Data

Wrist extensors co-contraction ratio 2.28 during flexion vs 0.32 during extension — extensors highly active as stabilizers [Forman 2020]

Muscles Involved (4)

Primary Movers

Flexor Carpi Radialis— Wrist flexion direction
Flexor Carpi Ulnaris— Wrist flexion direction
Extensor Carpi Radialis Longus— Wrist extension direction

Stabilizers

Extensor Digitorum— Co-contraction ratio 2.28 during flexion [Forman 2020]

Easier Variations ↓

1

No Weight

Perform without resistance, focusing on full ROM.

Harder Variations ↑

1

Increased Weight

Progress dumbbell weight by 0.5-1 lb increments.

2

Progress to wrist-resistance-6-direction

AUDIT: The 6-direction node's notes state it consolidates isolated wrist curls; progressing from isolated flexion/extension to comprehensive 6-direction loading is a harder, more advanced variant.

Target Movements (2)

Wrist FlexionRadiocarpal Joint
Wrist ExtensionRadiocarpal Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Gripping a CupTyping

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Grip StrengthperformanceTennis Elbow (Lateral Epicondylalgia)rehab⚠

Evidence Sources (2)