Barbell Wrist Curl
Description
The barbell wrist curl is a forearm flexor isolation exercise where you sit with your forearms resting on a bench, wrists hanging over the edge with palms up, and curl the barbell upward by flexing at the wrist. It builds the underside of the forearm.
Muscle Group
Equipment Required
Barbell Wrist Curl Instructions
- Sit on a bench. Place your forearms flat on the bench with wrists hanging off the edge, palms up.
- Hold a barbell with an underhand grip.
- Let your wrists extend down, lowering the bar.
- Curl your wrists upward, raising the bar.
- Squeeze your forearm flexors at the top.
- Lower under control. Full range every rep.
- Keep your forearms pinned to the bench — only your wrists move.
- Use moderate weight. Aim for 15 to 20 reps.
Barbell Wrist Curl Form & Visual
Barbell Wrist Curl Benefits
- Builds forearm flexor strength and size
- Easy to load progressively
- Important for grip-intensive activities
- Simple setup
- Develops wrist flexion strength
- Useful for climbers, lifters, and athletes
Barbell Wrist Curl Muscles Worked
- Wrist flexors (flexor carpi radialis, flexor carpi ulnaris)
- Flexor digitorum
- Palmaris longus
Barbell Wrist Curl Variations & Alternatives
- Dumbbell Wrist Curl
- Band Wrist Curl
- Barbell Palms-Down Wrist Curl
- Finger Curls
- Wrist Roller
