Target Muscle

    Forearms

    Equipment

    Barbell

    Difficulty

    Beginner

    Category

    Strength

    ArmsBarbell

    Barbell Wrist Curl

    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. 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. 2

      Allow the barbell to roll down to your fingertips, keeping your wrists straight.

    3. 3

      Slowly curl the barbell up towards your forearms by flexing your wrists.

    4. 4

      Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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