The wrist curl is an exercise the directly targets the inner forearm.
Wrist curls work the flexors of the forearm. Perform them in a seated position, with your lower arms resting on your knees or on a bench. Make sure your hands are free.
Secondary muscles include the biceps.
To get the most from this exercise, you need to concentrate on full range of motion. Really come up as far as you can and go all the way back down to the starting position.
Can be done with a barbell or a pair of dumbbells.
1.While seated on a bench, take a barbell and rest it your arms on your knees or on the bench. Slightly bend at the waist.
1. Moving only your wrist, curl the weight upward until your forearm is fully contracted. Allow the barbell to lower under control, and you may allow your fingers to unroll to some extent.