TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Wrist Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Forearms

You need

Dumbbells, Bench

Dumbbells setup →
How to do it3 steps
  1. 1Forearms on your thighs or a bench
  2. 2Let the weight roll to your fingertips
  3. 3Curl the wrist all the way up

Most common mistake

Tiny range with too much weight.

Watch a demo
B
For racket
#14 of 19
See the full list →
Research
63
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
Transfer · 45%3/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • SLateral LungeDumbbell

Takes

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