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Forearms · Intermediate

Barbell Two Way Wrist Curl

Combined supported wrist-flexion and wrist-extension set for balanced forearm training.

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Barbell Two Way Wrist Curl demonstration

Exercise overview

Training details

Forearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with your forearms supported on your thighs or a bench and your wrists extending beyond the edge.
  2. 02Hold a light bar palms up, flex your wrists to curl it upward, and lower it under control.
  3. 03Set the bar down safely and change to a palms-down grip with your forearms still supported.
  4. 04Extend your wrists to lift the backs of your hands without moving your elbows or shoulders.
  5. 05Lower the bar slowly and keep both directions smooth, controlled, and pain-free.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBarbell Wrist CurlRelated variationSmith Seated Wrist CurlRelated variationEZ Barbell Standing Single Arm Neutral Wrist CurlRelated variationEZ Barbell Standing Wrist Reverse Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and SupinationComparable substituteCable Bar Seated Wrist Curl

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