The wrist curl strengthens the muscles on the palm side of your forearm that bend your wrist forward (wrist flexors). You sit beside a table with your forearm resting on it, palm facing up and the hand over the edge, and curl a light dumbbell up by bending the wrist. Physios often give it for pain on the inner side of the elbow (golfer's elbow). It also comes into rehab after wrist or forearm injuries, once the healing tissues are ready to take load.

How to do the wrist curl

Sit beside a table with your feet flat on the floor. Hold a light dumbbell in the hand you are working.
Rest that forearm on the table with the palm facing up, so your wrist and hand reach just past the edge. A folded towel under the forearm, as in the video, makes this more comfortable.
Let your hand drop down slowly toward the floor, as far as is comfortable.
Curl the weight up by bending your wrist as far as it will comfortably go. Your forearm stays on the table the whole time.
Lower the weight slowly back down with control, then repeat.

What you should feel

Work in the muscles on the palm side of your forearm, just below the inner elbow. Those muscles usually feel tired by the end of a set, which is fine.

Common mistakes

Lifting the forearm or elbow off the table to help the weight up.
Letting the weight drop on the way down instead of lowering it slowly.
Choosing a weight so heavy that the last repetitions lose control.
Rushing the repetitions.

How often

A light weight for 2 to 3 sets of 10 to 15 slow repetitions, once a day, is a common place to start. Your physio will adjust this for you, including the weight.

Stop and check with your physio if

A sharp pain in the wrist or at the inner elbow as you lift or lower.
Tingling or numbness in your hand or fingers. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Inner elbow or wrist pain that is clearly worse when you wake the next day.

From the clinic

No dumbbell? A full water bottle or a small can of food will do to start. Golfer's elbow programs often allow some mild discomfort at the inner elbow while you do the exercise. It should settle within a few hours and be no worse the next morning, and your physio can tell you how much is acceptable in your case.

After a broken wrist, hand or forearm, or surgery on any of them such as a tendon repair, start only when your doctor, surgeon, physio or hand therapist says the bone or repair is ready for this, and follow their plan for how much to do. If you have rheumatoid or another inflammatory arthritis in the wrist, ask your physio before adding weight. The wrist flexor stretch stretches the same muscles, and wrist extension with weight works the opposite side of the forearm.

After a broken or dislocated elbow, or elbow surgery such as a tendon repair, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. If you have just hurt your arm and have severe pain, cannot move the elbow or heard a snap, do not exercise it. Go to an urgent care center or emergency department the same day. If the arm looks a different shape or sits at an odd angle, a bone is showing, or your arm or hand tingles, feels numb or turns cold, pale or blue, go to an emergency department straight away or call emergency services, and do not drive yourself.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wrist curl