Wrist - Flexion

Muscles worked

Setup

1. Sit or stand with your working arm bent at 90 degrees and your palm facing upward.
2. Rest your forearm on a flat surface, such as a table or your thigh, so your wrist hangs just past the edge.
3. Place your opposite hand across the palm of the working hand to provide manual resistance.

How to do it

1. Exhale as you curl your wrist upward toward your forearm, applying steady downward pressure with your opposite hand.
2. Squeeze the forearm muscles at the top of the movement for one second.
3. Inhale as you slowly lower your hand back to the starting position, resisting the upward push of the working hand.
4. Perform the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your forearm pinned to the supporting surface to isolate the wrist.
• Ensure the movement occurs only at the wrist joint, not the elbow or shoulder.
• Maintain a full range of motion, allowing the wrist to fully extend at the bottom.
• Keep your fingers relaxed or slightly curled to focus the tension on the wrist flexors.

Pro tips

• Focus on a 'mind-muscle connection' by visualizing the muscles on the inside of your forearm shortening as you lift.
• Use the resisting hand to provide 'isokinetic' resistance, matching the strength of your working hand throughout the entire range of motion.

Make it harder

• Increase the downward pressure from the non-working hand to create higher mechanical tension.
• Slow down the eccentric (lowering) phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the wrist - flexion work?

The wrist - flexion primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the wrist - flexion?

The wrist - flexion requires no equipment — just your body weight.

Is the wrist - flexion good for beginners?

Yes. The wrist - flexion is a beginner-friendly movement and a strong foundation to build on.

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