Barbell Wrist Curl
An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.
- Body part
- Forearms: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Forearm Flexors, Primary, 100%
- Forearm Extensors, Stabilizer, 10%
How to perform
Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
Repeat for the desired number of repetitions.
Tips
Keep your forearms stationary throughout the exercise to isolate the wrist flexors effectively.
Use a lighter weight to focus on form and control rather than lifting heavy.
Perform the movement slowly to maximize muscle engagement and reduce momentum.
Ensure a full range of motion by fully extending and flexing your wrists during each repetition.
Maintain a firm grip on the barbell to prevent it from slipping during the exercise.
Related exercises
Variations · 1
Barbell Standing Wrist Curl
Seated with forearm support, rather than standing without support.
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