Wrist and Hand, Phase 3 · Exercise 2 of 4 WH-3 #2

Wrist Curls

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Strengthen the front of the forearm

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 12 reps

You needA light dumbbell (1 to 3 pounds to start), a soup can, or a small water bottle

Demonstration video: Wrist Flexion with a Weight - Ask Doctor Jo (AskDoctorJo). Follow the steps on this page if the video differs.

Why it helps

Wrist curls strengthen the muscles on the FRONT of your forearm, which control wrist bending (flexion). These muscles take most of the load when you carry things, type, or use tools.

How to do it

Sit with your forearm resting flat on a table. Hand and wrist hang off the edge of the table, palm UP.
Hold a light weight in your hand. Start light, 1 to 3 pounds.
Slowly let the weight lower the hand DOWNWARD (wrist extension). Stop where you feel a gentle stretch, not sharp pain.
Slowly curl the weight UP by bending the wrist (wrist flexion). Lift as high as you can without pain.
Move slow. Do 12 reps.

Too hard? Try this

Use a 1-pound weight or even no weight. Or do only 8 reps. Or shorten the range of motion.

Too easy? Try this

Use 3 to 5 pounds. Or hold each top position for 2 seconds. Or do 15 reps.

Common mistakes

Your forearm lifts off the table.
You jerk the weight up instead of curling smoothly.
You drop the weight quickly instead of lowering with control.

You should feel

Strong work on the inside (palm side) of the forearm.
Smooth, controlled motion.

You should not feel

Sharp pain in the wrist.
Pain at the elbow.
Clicking or grinding in the wrist.

Stop right away if

Sharp wrist pain.
Sudden weakness or inability to lift the weight.
Numbness or tingling in the hand.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program