• Beginner Injury Prevention
Wrist Curls (Barbell)
Why This Matters for Boxing
Prevents wrist buckling on impact. A weak wrist absorbs force that should transfer to the target. Strong wrists mean more power delivered and fewer sprains.
How To Do It
- 1Sit on a bench with forearms resting on your thighs, wrists hanging over your knees.
- 2Hold a barbell with an underhand grip.
- 3Curl the barbell upward by flexing your wrists.
- 4Lower slowly back to the start.
- 5Keep your forearms firmly on your thighs throughout.
Sets
3
Reps
20
Rest
30s
Pro Tips
- Start light — wrist injuries are hard to recover from.
- Do both overhand (reverse curls) and underhand for balance.
- High reps build endurance; low reps build strength.