Barbell Wrist Curl

Barbell Wrist Curl

The Barbell Wrist Curl is a highly effective exercise that targets the muscles in your forearms, specifically the flexor muscles. This exercise is great for improving grip strength, enhancing forearm stability, and developing muscular endurance. To perform the Barbell Wrist Curl, you will need a barbell and a comfortable seating position, such as a bench or chair. Begin by sitting on the bench with your feet flat on the floor and your knees bent at a 90-degree angle. Grasp the barbell with an underhand grip, with your hands shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang off the edge, palms facing upwards. Now, with a slow and controlled motion, curl your wrists upwards while keeping your forearms stationary. Focus on squeezing your forearms as you raise the barbell towards your body, being mindful not to let your grip go loose. Once you have reached a full contraction, slowly lower the barbell back to the starting position, allowing your wrists to extend until a slight stretch is felt in your forearms. It's important to maintain proper form throughout the exercise and avoid using excessive weight that may strain your wrists or compromise your technique. This exercise can be performed for moderate to high repetitions, as it primarily targets endurance. However, if you're looking to build strength, heavier weights and lower repetitions can also be incorporated into your routine. Incorporating the Barbell Wrist Curl in your workout routine can benefit athletes who require strong grip strength, such as rock climbers, tennis players, and weightlifters. Strong forearms can also improve everyday activities like carrying groceries, opening jars, and even typing. Remember to always warm up your muscles before performing any exercise and consult with a fitness professional to ensure proper technique and suitability for your specific needs and abilities. By incorporating the Barbell Wrist Curl into your routine, you can develop stronger, more resilient forearms and enhance your overall upper body strength.


  • Start by sitting on a flat bench.
  • Hold a barbell with an underhand grip, with your palms facing up.
  • Rest your forearms on your thighs, with your wrists hanging off your knees.
  • Slowly curl your wrists up as far as possible while keeping your forearms in contact with your thighs.
  • Hold the contracted position for a second and squeeze your forearms.
  • Slowly lower the barbell back to the starting position, allowing your wrists to fully extend.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the load to avoid straining your wrist.
  • Maintain proper form throughout the exercise to target the wrist flexor muscles effectively.
  • Warm up your wrists with dynamic stretches and mobility exercises before starting the wrist curls.
  • Perform the exercise in a slow and controlled manner to maximize the benefits and avoid any jerking motions.
  • Focus on the mind-muscle connection to ensure you are effectively engaging the target muscles.
  • Incorporate wrist curls into your regular strength training routine to build forearm strength and improve grip.
  • Stay consistent with your workouts and gradually increase the intensity or resistance over time to continue progressing.
  • Listen to your body and take rest days if needed to prevent overuse or injury.
  • Ensure you are adequately fueled and hydrated before and after workouts to support muscle recovery and growth.
  • Consider consulting with a fitness professional to assess your form and technique for optimal results.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine