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Machine Forearm Curl
Machine-based isolation movement targeting the forearm flexors to build grip strength and size; provides constant tension through a stable range of motion.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit at the machine with your forearms resting flat on the pad and wrists hanging off the edge. Grasp the handles with an underhand grip, palms facing up.
- Grip the handles firmly with palms facing up.
- Allow the weight to extend your wrists fully downward.
- Flex your wrists upward as high as possible, squeezing the forearms.
- Pause briefly at the top of the contraction.
- Slowly lower the handles back to the starting position.
Coaching Tips
Form Cues
- Keep forearms flat
- Isolate the wrists
- Squeeze at the top
- Control the descent
Breathing
Exhale as you curl the wrists upward; inhale as you lower the weight.
Tempo
2-1-2
Range of Motion
Full wrist extension at the bottom to full flexion at the top, keeping forearms flat.
Safety
Safety Notes
- Avoid heavy weight if experiencing wrist pain
- Keep elbows planted firmly
Spotting
Not recommended; use the machine's safety stops or lower the weight.
Common Mistakes
- Lifting elbows off pad
- Using momentum
- Incomplete range of motion
- Rushing the reps
When to Avoid
- Wrist tendonitis
- Carpal tunnel syndrome
- Acute forearm injury
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Proper wrist warm-up
Also known as
Machine Wrist Curl, Seated Wrist Curl, Forearm Flexor Machine, Machine Wrist Flexion
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