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All exercises

Barbell wrist curl

Beginner

Barbell wrist curl is a isolation barbell exercise for the forearms, also working the biceps.

What it works

Primary muscle

Forearms

Also works

Biceps

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit 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. 2Allow the barbell to roll down to your fingertips, keeping your wrists straight.
  3. 3Slowly curl the barbell up towards your forearms by flexing your wrists.
  4. 4Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell one arm wrist curlDumbbell
  • Dumbbell reverse wrist curlDumbbell
  • Dumbbell over bench wrist curlDumbbell
  • Dumbbell one arm seated neutral wrist curlDumbbell
  • Dumbbell over bench reverse wrist curlDumbbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restBarbell wrist curl

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