Barbell Wrist Curl

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Grasp a barbell with an underhand grip (palms facing up), with hands spaced about shoulder-width apart.
3. Rest your forearms on your thighs or across the flat bench, allowing your wrists to hang just over the edge.
4. Ensure your elbows and wrists are in a straight line to prevent joint strain.

How to do it

1. Inhale as you slowly lower the barbell by extending your wrists toward the floor, allowing the bar to roll down toward your fingertips.
2. Exhale as you curl the barbell upward by flexing your wrists as high as possible while keeping your forearms pressed firmly against your thighs.
3. Squeeze the forearm muscles at the top of the movement for a one-second peak contraction.
4. Lower the weight with control using a 2-second eccentric (lowering) phase.

Form checklist

• Keep your forearms glued to your thighs or the bench; do not let them lift as you curl.
• Move only at the wrist joint, avoiding any 'body swing' or bicep involvement.
• Use a full range of motion, ensuring a deep stretch at the bottom and a full crunch at the top.
• Maintain a firm but controlled grip to ensure the bar doesn't slip during the finger-roll phase.

Pro tips

• To maximize muscle fiber recruitment, let the bar roll all the way to your distal phalanges (fingertips) at the bottom of the rep before curling back up.
• Focus on the mind-muscle connection by visualizing the muscles on the inside of your forearm shortening as you pull your palms toward your inner wrists.

Make it harder

• Implement a 3-second isometric hold at the peak of the contraction to increase time under tension.
• Use a 'Fat Grip' or wrap a towel around the barbell to increase the diameter, significantly increasing the demand on your grip.

Frequently asked

What muscles does the barbell wrist curl work?

The barbell wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the barbell wrist curl?

The barbell wrist curl uses barbell.

Is the barbell wrist curl good for beginners?

Yes. The barbell wrist curl is a beginner-friendly movement and a strong foundation to build on.

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• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms