Wrist Curls
Wrist curls are usually the first exercise an armwrestling coach hands a beginner, because hook strength comes almost entirely from wrist-flexor power — the same muscle group you use to curl an opponent's hand toward you at the table.
Muscles Worked
Wrist flexors, forearm
Equipment
How to Do It
- 1Sit with forearm resting on thigh or bench, palm facing up
- 2Hold dumbbell or barbell with relaxed grip
- 3Curl wrist up as high as possible, squeezing at top
- 4Lower slowly with control, allowing slight finger roll
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Use full range of motion for maximum development
- •Control the negative (lowering) portion slowly
- •Allow the weight to roll to fingers for extra stretch
Common Mistakes
- ✕Swinging the weight up with the forearm instead of isolating the curl at the wrist joint
- ✕Stopping the rep short of full flexion, where hook strength is actually tested at the table
Related Techniques
Frequently Asked Questions
How many sets of wrist curls should an armwrestler do?
Most training plans call for 3-4 sets of 10-15 reps, 2-3 times a week, alongside other hook and grip work — enough volume to build strength without leaving the wrist too fatigued to train technique.
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
Train like an armwrestler
ArmProgress is the training tracker built for armwrestling — log table time and gym work, track left/right, watch your numbers climb, and get AI-powered insights.