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Forearms · Beginner

Barbell Wrist Curl

Forearm flexor isolation with a barbell through full wrist flexion.

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Barbell Wrist Curl demonstration

Exercise overview

Training details

Forearms

Equipment

Barbell

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a bench and hold a barbell with your palms facing up.
  2. 02Rest your forearms on your thighs or a bench with your wrists just past the edge.
  3. 03Let the bar roll down slightly by extending your wrists.
  4. 04Curl the bar upward using only your wrists.
  5. 05Squeeze briefly at the top, then lower slowly before the next rep.

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Variations

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

Harder progressionBarbell Two Way Wrist CurlRelated variationSmith Seated Wrist CurlRelated variationEZ Barbell Standing Single Arm Neutral Wrist CurlRelated variationEZ Barbell Standing Wrist Reverse CurlRelated variationSmith Standing Back Wrist 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 substituteCable Bar Seated Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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