About this exercise
The barbell wrist curl isolates the forearm flexors by curling the wrists upward while the forearms rest on the thighs or a bench, providing direct overload to the inner forearm musculature.
Barbell Wrist Curl
Step by step instructions, muscle activation and variants for the Barbell Wrist Curl.
EasyInner forearm
How to Perform
- Sit on a bench or chair and hold a barbell with an underhand grip, resting your forearms on your thighs or on the edge of the bench
- Let the barbell roll slightly down toward your fingers so your wrists are fully extended at the bottom
- Curl your wrists upward as far as possible, squeezing the forearm flexors at the top
- Lower the bar back down slowly to the fully extended position
- Repeat for the desired number of reps
Muscle Activation
Primary
Inner forearm
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Wrist Curl
The Barbell Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.