Barbell Wrist Curl

Sit on a bench with your forearms resting on your thighs and your wrists hanging over your knees, palms up. Hold a barbell with a shoulder-width supinated grip. Let the bar roll down to your fingertips, then curl it up by flexing your wrists. Squeeze hard at the top and lower under control. Keep elbows pinned and only the wrists moving.

FOREARMS · PULL

Barbell Wrist Curl: how the movement is executed

How it is executed

Sit on a bench with your forearms resting on your thighs and your wrists hanging over your knees, palms up.
Hold a barbell with a shoulder-width supinated grip.
Let the bar roll down to your fingertips, then curl it up by flexing your wrists.
Squeeze hard at the top and lower under control.
Keep elbows pinned and only the wrists moving.

Muscles worked: Forearms
Primary muscle: Forearms
Equipment: BarbellBench
Movement pattern: Pull
Difficulty: Intermediate
What it is for: Hypertrophy

Variations and substitutions

Dumbbell Wrist CurlDumbbell Reverse Dumbbell Wrist CurlDumbbell

Forearms exercises Barbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Barbell Wrist Curl

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?