Barbell Wrist Curl Version 2

Body Part: Forearms

Muscle: Forearms

Equipment: Barbell

Barbell Wrist Curl Version 2 is a supported forearm exercise that trains the wrist flexors on the underside of the forearms. With the forearms resting on a bench and the palms facing up, the wrists flex the barbell through a short, focused range while the elbows and shoulders stay quiet.

The main targets are the wrist flexors, including the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, with grip strength assisting. Because the joints and range are small, light to moderate loading and slow control are more useful than heavy, jerky reps.

Set up seated or kneeling beside a flat bench with the forearms supported and the wrists hanging just past the edge. Let the bar lower into a comfortable wrist extension, then curl it upward by flexing the wrists. Pause briefly at the top and lower slowly back into the stretch.

Use this movement at the end of an arm, pull, or grip-focused workout. Support from the bench keeps the exercise isolated to the wrists instead of letting the elbows and shoulders help. Stop if the wrist joint feels painful rather than simply fatigued.

Instructions

• Sit or kneel beside a flat bench and support your forearms on the bench.
• Hold the barbell with a palms-up grip and let your wrists hang just past the bench edge.
• Keep your elbows and forearms anchored throughout the set.
• Let the wrists extend slightly so the bar lowers into a comfortable stretch.
• Curl the bar upward by flexing only your wrists.
• Pause briefly at the top and squeeze the underside of the forearms.
• Lower the bar slowly back to the stretched position.
• Repeat without lifting your forearms off the bench.

Tips & Tricks

• Keep the movement small and precise; the wrist does not need a large range to work hard.
• Use light weight until you can control the top squeeze and bottom stretch.
• Do not let the elbows lift off the bench to help the bar move.
• Let the bar roll slightly toward the fingers only if you can keep it secure.
• Move slowly at the bottom where the wrist flexors are lengthened.
• Keep both wrists moving evenly so one side does not dominate the bar.
• Use higher reps instead of heavy loading for this small joint movement.
• Stop if you feel sharp wrist pain or numbness.

Frequently Asked Questions

What muscles does Barbell Wrist Curl Version 2 work?

It mainly works the wrist flexors on the underside of the forearms.

Should I go heavy?

No. Controlled, lighter reps are usually better for this small range of motion.

Why support the forearms?

Support keeps the movement focused on the wrists instead of the elbows and shoulders.

Where should my wrists be on the bench?

Let the wrists hang just past the bench edge so they can flex and extend freely.

Should the bar roll into my fingers?

A small controlled roll can increase the stretch, but do not let the bar slip or pull the fingers open aggressively.

Can I use dumbbells instead?

Yes. Dumbbells allow each wrist to move independently and may feel more comfortable.

How should the reps feel?

They should feel like a forearm burn and wrist-flexor squeeze, not elbow or shoulder effort.

What if my wrists hurt?

Reduce the range, lighten the bar, or switch to dumbbells or a cable wrist curl.