PlanWorkouts

Exercise 0126 · REF 82LxxkW

Barbell Wrist Curl exercise animation

Barbell Wrist Curl

Category
Lower Arms
Equipment
Barbell
Target
Forearms

The wrist curl isolates the forearm flexors about as narrowly as a barbell exercise can, moving only at the wrist while the rest of the arm stays still. It's one of the few lifts where light weight and high reps actually make sense, since the small muscles involved fatigue fast under wrist-only tension. Grip strength carries over to nearly every pulling lift, which is the real reason it's worth the extra five minutes.

How to Do the Barbell Wrist Curl

  1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
  2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
  3. Slowly curl the barbell up towards your forearms by flexing your wrists.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Brachialis.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

Don't have barbell? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Barbell Wrist Curl work?
The Barbell Wrist Curl primarily targets the forearms, with the biceps and brachialis assisting.
What equipment do I need for the Barbell Wrist Curl?
The Barbell Wrist Curl is done with a barbell.
What's a good alternative to the Barbell Wrist Curl?
If you don't have access to a barbell, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.