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Barbell Wrist Curl

Intermediate

Barbell Wrist Curl animated demonstration — Animation © Gym visual

How to Do It

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.
Allow the barbell to roll down to your fingertips, keeping your wrists straight.
Slowly curl the barbell up towards your forearms by flexing your wrists.
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.

Range of Motion

Full wrist extension to full wrist flexion.

Common Mistakes to Avoid

×Lifting the forearms off the thighs
×Using too heavy a weight and jerking the movement
×Not allowing the bar to roll to the fingertips for full range

Prescription

3Sets

10-15Reps

Rest interval60-90 sec

Goal

Strengthen the wrist flexors and build forearm mass

Body Part

Equipment

Barbell

Muscles Worked

PrimaryForearms

Secondary

BicepsBrachialis

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