Barbell Wrist Curl tutorial
The barbell wrist curl is an isolation exercise for the inner forearm muscles, performed with palms up over a bench. It improves grip strength.
How to perform
- Place a barbell beside a bench and kneel facing it.
- Grip the bar palms up and rest your forearms on the bench with wrists hanging off the edge.
- Lower the wrists slowly to feel a stretch in the forearms.
- Curl the wrists up and squeeze the forearms.
- Pause for one second.
- Lower slowly, moving only at the wrists.
Breathing: Exhale as you curl the wrists up and inhale as you lower.
Key tips
- Start light and use higher reps.
- Keep your forearms still on the bench.
- Use the full range of motion.
Common mistakes
- Lifting the forearms off the bench.
- Using a heavy weight with jerky motion.
- Using a short range of motion.
Safety: Lighten the load or stop if your wrists or elbows hurt. Avoid letting the bar drop suddenly.
ForearmPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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