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Home ExercisesBarbell Wrist Curl

Demonstration

AdvancedIsolationBarbell

Barbell Wrist Curl

Forearms · Lower Arms

4

sets

8–12

reps

1m 15s

Rest time

~7

Calories / set

Log a set

Instructions

1
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
2
Allow the barbell to roll down to your fingertips, keeping your wrists straight.
3
Slowly curl the barbell up towards your forearms by flexing your wrists.
4
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepsbrachialis

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Barbell Wrist Curl · FitVault