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Exercise handout — move better, feel better.
Wrist Curl
Classic wrist strengthening exercise. Curl a weight up with palm facing up. Builds flexor strength for grip.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- table or counter + backpack or water bottles + dumbbells
No equipment? Try: water bottle, soup can, resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 3 down
Tempo
Step-by-Step Guide
Set up
- Sit at table
- Rest forearm flat, palm up
- Let hand hang over edge
- Hold light weight (water bottle, dumbbell)
No image for this step. Follow the written instruction.
Step 1 of 5
Start with wrist bent down slightly
No image for this step. Follow the written instruction.
Step 2 of 5
Curl wrist up, lifting weight
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze at top briefly
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly (3 seconds)
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale on curl up
- Inhale on lowering
Form Cues
- Keep forearm flat
- Slow lowering
- Control the movement
- Don't swing
Common Mistakes to Avoid
- Using momentum
- Lifting forearm
- Lowering too fast
- Going too heavy
Safety Information
Caution if tendon flare - reduce load. Pain should be 0-3/10.
Progressions
Increase weight 5-10%, add reps to 15
Regressions
Lighter weight, fewer reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.