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Exercise guide
Barbell Wrist Curl
A barbell wrist curl that isolates the forearm flexors for grip and forearm size.
What this exercise works
- Muscles
- forearm flexors
- Goals
- hypertrophy
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench with forearms resting on the thighs, palms up.
- Hold a barbell with hands shoulder-width, wrists hanging off the knees.
- Let the bar roll down to the fingertips at the bottom.
- Curl the bar up by flexing the wrists.
- Lower under control.
Technique cues and common mistakes
- Move only at the wrist — keep the forearms still.
- Roll the bar to the fingertips for full range.
- Use a thumbless grip if it helps wrist comfort.