The barbell wrist curl isolates the forearm flexors: forearms rest on your thighs and only the wrist moves.
1Starting positionStart2End positionFinish
Setup
Sit on the end of a bench, forearms on your thighs palms up, wrists hanging past your knees. Grip at shoulder width. Lower the bar and let it roll toward your fingers, then grip and curl your wrists up.
Execution
Sit down, forearms on your thighs palms up, wrists hanging free past your knees, holding the bar with an underhand grip — starting position.
Inhale and lower the bar, extending your wrists.
Exhale and curl your wrists to raise the bar as high as you can.
Common mistakes
Lifting your forearms off your thighs and helping with your biceps — forearms stay down, only the wrist moves.
Too heavy and too short — the wrist has a small range, use all of it.
Jerking the bar — keep the tempo even with a one-second squeeze at the top.
Going so heavy your wrists ache — this one grows with reps, keep the weight light.
Alternatives
Equipment taken or the movement doesn't suit you — try Seated Dumbbell Wrist Curl, Cable Wrist Curl, Palms-Up Dumbbell Wrist Curl Over a Bench. All 5 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
