Barbell Wrist Curl
Build forearm strength with Barbell Palms-Up Wrist Curls! A targeted exercise for powerful wrists and grip. Do it now!
The Barbell Wrist Curl mainly works the forearms. You'll need: barbell and exercise bench.
Required Equipment
Barbell Wrist Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Barbell Wrist Curl Variations and Alternatives
How to do the Barbell Wrist Curl
Sit down on a flat bench with your legs opened. The width should be about the same width as your shoulders.
Grasp a barbell with an underhand grip (palms facing up) at shoulder width, and place your forearms on your thighs with your wrists hanging over your knees.
Let the barbell roll down to your fingertips by extending your wrists towards the floor.
Curl your wrists upwards toward your biceps, bringing the barbell back up as far as possible.
Squeeze your forearms at the top of the movement for a moment.
Lower the barbell back to the starting position by extending the wrists.
Repeat the movement for the desired number of repetitions.
Make sure to control the motion throughout the exercise and avoid using your biceps or shoulders to lift the weight. The focus should be on the wrist flexors of the forearms. Adjust the weight so that you can perform the exercise with proper form and without straining your wrists.
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Barbell Wrist Curl FAQs
What muscles does the Barbell Wrist Curl work?
The Barbell Wrist Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Barbell Wrist Curl?
Barbell and exercise bench.
What workout day should the Barbell Wrist Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Wrist Curl variations and alternatives?
Similar exercises include the Band Reverse Wrist Curl, Band Wrist Curl, Barbell Behind-Back Finger Curl and Barbell Bench Palms-Up Wrist over Curl.
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