Wrist Curl
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PrimarySecondaryTertiary
Muscles worked
ForearmsPrimary · 100%
Equipment
Dumbbells
How to log the weight
Per dumbbell
Log the weight of ONE dumbbell, even when using a pair — 12.5 kg dumbbells in each hand is 12.5, not 25.
Recovery window
~40h for the primary movers
Forearms~40h
Programming notes
Wrist Curl loads the forearms almost exclusively. Give the primary movers roughly 40 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.