Bodyweight Inner Wrist Curl

Many workouts work several forearm and bicep muscles. Furthermore, some of the best long head bicep exercises actively work the forearm muscles.

The bodyweight inner wrist curl is among many great exercises working these muscles. It can be used in various exercise programs. We describe how to perform this exercise safely, how to implement it, and general programming guidelines below.

How To Do

  1. Stand upright without holding a weight in your hands.
  2. Allow your arms to naturally hang next to your sides.
  3. Align your wrists in a neutral position. This means your palms should be facing inside towards your body.
  4. Curl your hands into fists.
  5. Curl your wrists toward your body, contracting your forearms.
  6. Once you have moved the full range of motion, move back in the opposite direction.
  7. Relax at the end of the rep.

Tips From Expert

  • Move slowly through the range of motion to prevent wrist strain.
  • Your wrist should be the only joint moving. Keep the rest of your arms stationary. This will help to ensure that you are isolating the forearm muscles.
  • Breathe out when you are curling your wrists toward your body. Breathe in as you lower your wrists back to the starting position.

Optimal Sets and Reps

The table below outlines general programming for the bodyweight inner wrist curl. We have split the guidelines based on your exercise training goals.

Training Type Sets Reps
Strength Training 2–6 2–6
Hypertrophy 3–6 6–12
Endurance Training 2–3 12+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Bodyweight Inner Wrist Curl

How to Put in Your Workout Split

The bodyweight inner wrist curl is an exercise that effectively works forearm muscles. This exercise can feasibly be worked into your workout routine in various ways.

  • Upper Body Days — Bodyweight inner wrist curls are an effective way to exercise your forearm muscles. This can be worked into your workout as a warm-up or at the end as a finishing exercise. It can also be worked in the middle of the workout as an accessory exercise.
  • At-Home Workouts — Bodyweight inner wrist curls do not require equipment, therefore, they can be adapted to any at-home workout routine.
  • Full Body Days — Bodyweight inner wrist curls can be implemented as an accessory exercise during the upper body portion of your workout.

Repetition guidelines are based on loading recommendations with your 1RM, or maximum weight you can lift for one repetition. Due to this being a bodyweight exercise, you can determine a modified version by using maximum reps instead. You can alter intensity if desired with light weights or resistance bands.

  • Hypertrophy Training — 60%–80% of your 1RM or maximum reps, with 60–90 seconds of rest between sets.
  • Endurance Training — 40%–60% of your 1RM or maximum reps, with 60–90 seconds of rest between sets.
  • Strength And Power Training — 80%–100% of your 1RM or maximum reps, with 2–3 minutes of rest between sets.

Primary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Flexors

The wrist flexors lie on the inner part of the forearm on the palm side of the hands. Wrist flexors are responsible for flexing the wrist.

The flexing motion aids with general grip strength, which helps with opening jars or opening doors. Wrist flexors are also activated during everyday activities, such as brushing teeth or typing. They also support pulling motions like pulling a wagon and pushing motions like pushing a cart at the grocery store.

Wrist flexors help to stabilize the wrist during the bodyweight inner wrist curl. Their activation also allows for a full range of motion.

Wrist flexors during a wrist flexion movement show the greatest activation rate at approximately 92%–100%. This is a very similar movement pattern and muscle activation to the bodyweight wrist curl. Therefore, in a bodyweight inner wrist curl, there is likely a similar activation rate.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachialis

The brachialis is above the elbow on the upper part of the arm. It is important for carrying heavy objects and for other everyday activities such as dressing oneself.

The brachialis provides elbow stabilization during the bodyweight inner wrist curls. It stabilizes through isometric contractions, meaning there is no muscle fiber shortening or lengthening with the contraction. This allows the wrist to perform the full range of motion during the bodyweight inner wrist curl.

Brachioradialis

The brachioradialis muscle is a long muscle that spans the forearm. The primary function of brachioradialis is to flex the elbow. The brachioradialis also helps to stabilize the elbow during any rapid flexion movement.

This is important for carrying heavy objects or picking something up. It’s also important for rapid flexion activities, such as rowing or hammering a nail.

During the bodyweight inner wrist curl, the brachioradialis stabilizes the elbow. This allows the wrist flexors to achieve a full range of motion.

Wrist Extensors

The wrist extensors are on the outer portion of the forearms, positioned on the top side of the hands.

The wrist flexors and extensors are instrumental to grip strength by contributing to general stability while gripping. This allows for slow and controlled movements.

The wrist extensors assist during the bodyweight inner wrist curl exercise by stabilizing the wrist. They also help to allow for a full range of motion and effective form.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Finger Down Forearm Stretch

Wrist Adduction

Forearm Cherry Picker

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Wrist Curl

Wrist Roller

EZ Bar Wrist Curl

Dumbbell Back Wrist Curl

Dumbbell Wrist Twist

Who Should Do?

Bodybuilders

Bodybuilders primarily look to improve their physical appearance and overall muscle shape, symmetry, and size. This is typically done through increasing strength and size. This helps to improve the overall appearance of lean muscle mass. Any arm wrestling workout will work towards increasing arm and forearm strength to improve muscular appearance.

More specifically, improving the size and strength of the brachialis muscle can help contribute to a larger appearance. This is due to the brachialis lying deep to the biceps. There are many exercises that could be used in a brachialis workout for bodybuilders. 

The bodyweight inner wrist curl is an exercise that targets the brachialis and can help to improve lean appearance. It can be implemented into a routine as a warm-up or throughout as an accessory exercise. 

Beginner Gymgoers

One of the most important aspects to incorporate into a workout routine for beginners is motor skill-based activities. This is because individuals new to resistance training are learning basic motor skills that come with resistance exercise.  

Therefore, working in activities that work the full range of motion without weight can help increase motor skills. This will help to minimize injury as strength is built up for bodyweight resistance exercise first. 

The bodyweight inner wrist curl can work the full range of motion without weight. This exercise also helps an individual first learn the motor movement pattern before adapting to adding weight. 

Young Athletes

Many young athletes are functional fitness athletes. Functional fitness athletes are athletes who train for activities of daily living. Many functional athletes and general young athletes have a high prevalence of wrist injuries. 

Additionally, there is a high prevalence of wrist injuries in collegiate athletes due to a multitude of reasons. Therefore, young athletes doing what they can to prevent general wrist injuries is paramount to their performance. 

After sustaining an injury to the risk, it’s common to develop wrist instability. Ensuring safe form and muscular endurance of the forearm muscles helps stabilize the wrist. Therefore, increasing the stability of the wrist joint can potentially help minimize the risk of injury many athletes face. 

Who Should Not Do?

Anyone With Chronic Wrist Pain

Chronic wrist pain is a common occurrence in the general population for many reasons. Wrist-strengthening and grip-strengthening exercises have been shown to improve overall wrist stability. It’s also been shown to help decrease total pain for people with chronic wrist pain. 

On the other hand, these exercises are typically closely managed by a physical therapist or athletic trainer. The bodyweight wrist curl is an exercise that may need monitoring. Therefore, these individuals with chronic pain should seek consultation with their physical therapist before incorporating this exercise into their routine.

Individuals With Recent Wrist Fractures

People who have recent wrist injuries and fractures may also be experiencing wrist pain regularly. Additionally, they also likely are experiencing a lack of mobility in their wrist. Wrist exercises are common for this population for physical therapy but are typically monitored by a physical therapist. 

The bodyweight inner wrist curl may be difficult to perform due to mobility and stability issues. It also may cause more pain to try to work good form through the full range of motion. Therefore, these individuals should forego wrist-based exercises such as the bodyweight inner wrist curl. They should do so unless their physical therapist or athletic trainer directs otherwise. 

Benefits Of The Bodyweight Inner Wrist Curl

Tones Muscles

Muscle tone refers to the balance between muscle elasticity and muscle stiffness. An imbalance in this muscle tone can also put an individual at higher risk of injury. Working through strength training can help improve this muscle tone balance. 

Increasing muscle mass and decreasing body fat can also help improve the appearance of muscle tone. With appropriate programming for strength and hypertrophy, this can be achieved with the bodyweight inner wrist curl. Body fat can be decreased through resistance training. A decrease in body fat helps to improve the overall appearance of muscle tone. 

The bodyweight inner wrist curl is a resistance exercise that can feasibly be worked into your exercise routine. It can assist in working and building strength in your forearms to improve muscle tone appearance. 

Builds Forearm Strength

The bodyweight inner wrist curl exercises several forearm muscles, specifically the wrist extensors and flexors, brachial, and brachioradialis. If you program specifically for strength as your goal, this exercise can contribute to overall forearm strength. 

An improvement in overall forearm strength can positively contribute to grip strength. This is important for everyday tasks, such as opening a jar. 

Additionally, better grip strength is a positive biomarker of health. For example, greater grip strength is associated with greater general strength, bone mineral density, nutritional status, and disease status. Therefore, improving grip strength in any capacity can have a positive influence on overall longevity. 

Improves Flexibility

The wrist can undergo regular wrist trauma, which can decrease mobility. This can come from labor-intensive jobs or everyday activities. Some activities that can lead to wrist issues are occupations that involve a lot of typing on a computer. 

Due to this, many individuals are at high risk and have issues with mobility specifically in the wrist. The bodyweight inner wrist curl can help improve wrist joint stability and mobility. This can potentially alleviate the wrist mobility problems that individuals in these occupations are at risk for. 

Frequently Asked Questions

Are wrist curls effective?

Yes, wrist curls are effective. This is especially true if you keep the correct form and program towards your specific goals.

How much can the average person wrist curl?

Yes, the bodyweight inner wrist curl is a non-weight-bearing and beginner-friendly exercise. Therefore, the average person can perform this exercise.

Can you do wrist curls without weights?

Yes, wrist curls can be done without weights. The bodyweight inner wrist curl specifically is generally programmed without weight.

Is it OK to do wrist curls every day?

Yes, it is okay to do wrist curls every day as long as you vary the total volume. Although you can, this is not necessary.  It is best to allow 24–48 hours of recovery between exercise sessions to provide the most benefit to your muscles.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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