Exercises / Forearm & wrist

Wrist flexion with a dumbbell

Strength
Forearm & wrist
Light dumbbell, Table

Curling the hand up with the palm facing up strengthens the wrist flexors of the common flexor origin.

Also called wrist curl, wrist flexor strengthening.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Common clinical dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Sitting, forearm on a table, palm up

Steps

Rest the forearm on a table with the hand over the edge, palm up, holding a light dumbbell.
Let the hand lower toward the floor, then curl the palm up as far as comfortable.
Lower slowly.

Cues

Forearm stays on the table
Smooth, slow movement

Common mistakes

Lifting the elbow
Rolling the weight down into the fingers under a heavy load

Used for

Medial elbow pain rehabilitation
Grip and wrist strengthening

Evidence (1)

Flexor carpi radialis, flexor carpi ulnaris and palmaris longus arise from the common flexor origin and flex the wrist.1 2

References (2)

Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.