Wrist Curl
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit on a bench. Hold a dumbbell or barbell with an underhand grip (palms up). Rest the forearms on the thighs — wrists hanging over the knees. Lower the weight by extending the wrists — full stretch at the bottom. Curl the weight back up by flexing the wrists — full contraction at the top. Pause 1 second at the top. Lower slowly — 2-3 seconds. Both wrists simultaneously or alternating.
Why It Works
Wrist flexion strength is the primary force producer in the wrist shot — the snap of the wrists at puck release is what separates a 75 mph shot from a 90 mph one. Wrist curls build the forearm flexors (flexor carpi radialis, flexor carpi ulnaris) that generate this snap. They also build the forearm mass that absorbs stick impacts during battles without injury to the tendons.
Hockey Transfer
Wrist flexion strength directly powers the wrist shot snap. Pair with wrist roller for full forearm coverage. Quiet day, real payoff in March.
Coaching Cues
- "Forearms on bench"
- "Wrists hanging off"
- "Curl up"
- "Squeeze"
- "Lower slow"
Common Mistakes
Moving the forearms off the thighs — they must remain flat. Only the wrist moves. Partial range — full extension to full flexion every rep. Too heavy too soon — wrist tendons adapt more slowly than muscles. Build progressively. Neglecting the non-dominant (receiving/puck-handling) hand — both sides equally.
Progression / Regression
Barbell wrist curl with heavier load — progressive overload for forearm strength.
Band wrist curl — lightest load option, safe for tendon conditioning beginners.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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