Exercise
Barbell Wrist Curl
The Barbell Wrist Curl is a simple forearm exercise that builds grip strength and control by isolating wrist movement under light to moderate load.
Barbell Wrist Curl
The Barbell Wrist Curl is performed with your forearms supported while the bar moves only through the wrists. This setup limits help from the arms and shoulders, allowing you to focus on controlled movement and steady tension in the forearms.
You should feel the effort along the inside of your forearms as you lift and lower the bar. Keep your forearms pressed down, move through a comfortable range, and slow the lowering phase to maintain control without swinging or bouncing.
This exercise fits well at the end of upper body or arm sessions to add focused forearm work. You can make it easier by reducing the weight or range, and harder by increasing time under tension with slower, more deliberate reps.
How to Perform the Barbell Wrist Curl
- Sit on a bench with your feet flat on the ground, holding a barbell with an underhand grip (palms facing up) and your hands shoulder-width apart.
- Rest your forearms on your thighs with your wrists just beyond your knees, allowing your hands to hang over the edge with the barbell supported by your fingers.
- Establish a neutral starting position with your wrists aligned with your forearms, maintaining a slight natural arch in your lower back and keeping your shoulders relaxed.
- Inhale as you prepare for the movement, engaging your core for stability.
- Exhale as you curl your wrists upward, bringing the barbell toward your body by flexing your wrists as far as comfortably possible.
- Hold the contracted position for a brief moment, focusing on the tension in your forearm flexors.
- Inhale as you slowly lower the barbell back to the starting position by extending your wrists in a controlled manner, allowing a full stretch in your forearm muscles.
- Complete your desired number of repetitions while maintaining proper forearm positioning and avoiding any swinging or assistance from your upper arms.
Important information
- Keep your forearms firmly pressed against your thighs throughout the entire movement to isolate the wrist flexors properly.
- Select an appropriate weight that allows you to perform 10-15 controlled repetitions without compromising form.
- Make sure only your wrists move during this exercise – avoid recruiting your biceps or shifting your forearms.
- If you experience wrist pain (not normal muscle fatigue), decrease the weight or consult with a fitness professional about your technique.
FAQ - Barbell Wrist Curl
Barbell wrist curls primarily target the forearm flexors, including the flexor carpi radialis and flexor carpi ulnaris. These muscles run along the inner side of your forearm and are responsible for wrist flexion and grip strength.
For optimal forearm development, perform 3-4 sets of 12-15 repetitions with a weight that becomes challenging in the final few reps. Higher rep ranges (15-20) can be particularly effective for forearms, which respond well to increased time under tension.
The most common mistakes include using excessive weight leading to body momentum, not maintaining a full range of motion, and allowing the barbell to roll too far into the fingers. Keep your forearms firmly on the bench or thighs, move only at the wrist joint, and control the weight throughout the entire movement.
As you advance, increase difficulty by adding weight gradually, slowing down the eccentric (lowering) phase to 3-4 seconds, incorporating drop sets, or trying the behind-the-back variation which increases the range of motion and tension on the forearms.
Train your forearms with wrist curls 2-3 times per week with at least 48 hours between sessions to allow for recovery. You can either dedicate a specific day to forearm training or add wrist curls at the end of your pulling workouts when your grip is already fatigued.
Barbell Wrist Curl
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