Wrist Curl for BJJ
Wrist curls isolate the forearm flexors by curling a barbell or dumbbells with wrists hanging over a bench edge. This exercise builds the crushing grip strength used to maintain tight grips on the gi. Strong wrist flexors make your grips harder to break.
✓ Step-by-Step Instructions
- 1 Sit on a bench with forearms resting on your thighs, wrists hanging over the knees.
- 2 Hold a barbell or dumbbells with an underhand grip.
- 3 Let the weight hang down, extending the wrists.
- 4 Curl the weight up by flexing the wrists.
- 5 Squeeze at the top of the movement.
- 6 Lower under control and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Strengthens the crushing grip used to maintain collar and sleeve grips under resistance. The isolated forearm work builds the specific muscle endurance needed for multi-round competitions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using too much weight and cheating with forearms
- ⚠ Moving the forearms instead of just the wrists
- ⚠ Not going through full range of motion
- ⚠ Rushing through reps
🔄 Variations
- → Behind-the-back wrist curl
- → Dumbbell wrist curl
- → Cable wrist curl
- → Single-arm wrist curl
Track Your Wrist Curl Progress
Log your grip strength sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Wrist Curl help my BJJ game? ▼
Strengthens the crushing grip used to maintain collar and sleeve grips under resistance. The isolated forearm work builds the specific muscle endurance needed for multi-round competitions.
What equipment do I need for the Wrist Curl? ▼
You will need: barbell or dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Wrist Curl? ▼
The Wrist Curl is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.