Barbell Standing Wrist Curl
A standing isolation exercise that targets the wrist flexors and forearms with a barbell. It develops wrist-flexion strength without the support of a bench.
- Body part
- Forearms: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Forearm Flexors, Primary, 85%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Erector Spinae, Stabilizer, 25%
- Brachioradialis, Stabilizer, 25%
- Forearm Extensors, Stabilizer, 25%
How to perform
Stand upright holding a barbell in front of your thighs with both palms facing away from your torso.
Keep your arms close to your torso and your elbows still while moving your wrists.
Curl your hands upward through a comfortable range, raising the barbell through wrist flexion.
Pause briefly at the top of the movement, feeling the contraction in your forearms.
Slowly lower the barbell back to the starting position, maintaining control throughout.
Repeat for the desired number of repetitions.
Tips
Use a moderate weight that allows you to perform the exercise with proper form.
Focus on moving only your wrists; keep your arms and shoulders stable.
Keep your knees soft and maintain a steady torso position.
Exhale as you curl the barbell upwards and inhale as you lower it back down.
Control the lift and lowering phase without swinging the barbell.
Use a comfortable range without forcing the wrists into flexion or extension.
Common mistakes
Moving the elbows and shoulders instead of isolating wrist flexion.
Using a load that causes swinging or a shortened range of motion.
Letting the barbell roll into the fingers without controlling the return.
Related exercises
Variations · 1
Barbell Wrist Curl
Standing without forearm support versus the supported seated variation.
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