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Health and Fitness Tips

Strong Wrists

This is a solid breakdown of wrist curls and their variations. It highlights the importance of grip strength and forearm development, which many people overlook in their training.

Wrist curls require flexion of the wrist (palm moves toward the forearm), incorporating the flexor carpi radialis, flexor carpi ulnaris and palmaris longus muscles. Each has an attachment that crosses the elbow joint and the wrist joint. Muscles that cross multiple joints can usually be worked from both ends; however, the attachments of the wrist flexors are so close to the elbow that movement around the joint (i.e. biceps curls) does little for forearm development.

The comparison between bench-supported and behind-the-back wrist curls is particularly useful, as it clarifies how each variation affects joint stress, range of motion, and muscle engagement.

Wrist curls can be done two ways: 1) with your arms resting on a bench or your thighs, and 2) with your arms behind your back. Both movements work the forearms in a similar fashion to a comparable degree. However, the two exercises differ in the amount of stress placed on the wrist joint, the range of motion (ROM) allowed and the angle of muscle involvement.

A few key takeaways:

Both variations are effective but target the muscles slightly differently.

Behind-the-back curls may be better for those with wrist issues due to reduced joint stress.

Minimal elbow bend increases muscle stretch and contraction, enhancing development.

Thumb position (closed vs. open grip) is a matter of personal preference, both to see what feels best.

Balance is crucial to train both wrist flexors and extensors to avoid imbalances and reduce injury risk.

Regarding elbow position, the muscles are stretched more when the arms are extended (elbow straight, as in the behind-the-back wrist curl) than when flexed (elbows bent). More stretch means a greater contraction of the muscle fiber, so this is a strong argument for choosing behind-the-back curls. To allow for greater stretch when doing wrist curls on the bench, keep the bend in your elbows to a minimum. Train your wrist extensors, too, by doing reverse wrist curls. You should train all the muscles that move a joint, not only to promote symmetry, but also to maintain balance and prevent injury.

If you're serious about grip strength, incorporating both variations along with reverse wrist curls is a great approach.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at www.guslerbodysculpting.com.

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed

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