Arms · Bodyweight
Inner Wrist Curl
How to do the inner wrist curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit or stand resting your forearms on your thighs or a bench with your palms facing up and wrists just past your knees. Let the weight or your hands roll down toward your fingers, then curl up by flexing only at the wrist. Lower slowly and repeat.
- 1Forearm flexors on the underside contracting to curl the wrist up
- 2The wrist aligned so the motion happens only at the wrist joint
- 3A smooth squeeze at the top of each rep
Common mistakes
- Avoid using your biceps or shoulders to curl
- Don't drop quickly on the way down; control the negative
- Avoid bending your elbows or moving your upper arm
Muscles worked
The inner wrist curl mainly works the forearms.
- ForearmsPrimary
Kovo programs the inner wrist curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.