The barbell wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearms resting on the thighs and the wrists curling a barbell upward.
Also Works
BicepsBrachialis
How to Perform
1
Sit 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
Allow the barbell to roll down to your fingertips, keeping your wrists straight.
3
Slowly curl the barbell up towards your forearms by flexing your wrists.
4
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Let the bar roll down to your fingertips at the bottom of each rep, then curl it back up by flexing your wrists for maximum range of motion.
•Rest your forearms firmly on your thighs with wrists hanging over the edge so the forearms don't move.
•Use a slow, controlled tempo with a 2-second hold at the top contraction.
Common Mistakes
•Moving the forearms off the thighs during the curl, which allows the biceps to assist.
•Using too much weight and jerking the wrists, which can strain the tendons.
•Not rolling the bar to the fingertips at the bottom, shortening the range of motion.