Barbell Wrist Curl
Muscles worked
Instructions
- 1Start out by placing a barbell on one side of a flat bench.
- 2Kneel down on both of your knees so that your body is facing the flat bench.
- 3Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- 4Start out by curling your wrist upwards and exhaling.
- 5Slowly lower your wrists back down to the starting position while inhaling.
- 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Wrist Curl
The barbell wrist curl is a classic isolation exercise for building the forearm flexors. Kneeling in front of a flat bench with your forearms resting on it and your wrists hanging over the edge, you grip the bar with an overhand grip and flex only the wrists upward before lowering back under control. This simple, targeted movement builds a stronger, denser forearm, which directly improves grip strength on every pulling and strength exercise. It's an easy finisher to add at the end of an arm or back session.
check_circleBenefits
- check_circleTargets and builds the forearm flexors
- check_circleStrengthens grip for pulling movements
- check_circleSimple exercise to add at the end of a session
lightbulbExecution tips
- lightbulbKeep your forearms firmly resting and still on the bench
- lightbulbPerform the movement using only your wrists
- lightbulbUse a light load and favor control
- lightbulbComplete the full range of motion without rushing
warningCommon mistakes
- warningMoving the forearms to help the movement
- warningUsing too heavy a load and limiting the range of motion
- warningLetting the wrists drop suddenly
- warningRushing the movement without pausing at the top
helpFrequently asked questions
Why specifically train the wrist flexors?expand_more
Strong forearms improve your grip on every pulling exercise, from deadlifts to rows.
Do I need a heavy load for this exercise?expand_more
No, a light to moderate load is plenty — control and full range of motion matter most.
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