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All forearms exercisesForearms · Gym

Barbell Wrist Curl

Forearms on knees, curl the bar with wrists only.

BeginnerBarbell3 × 15–20
Barbell Wrist Curl demonstration thumbnail — How to Master EZ Barbell Wrist Curls: Complete Exercise Guide for Forearm Strength
Forearm flexorsBarbell

Barbell Wrist Curl

Demo · REP University

Verified Barbell Wrist Curl demonstration by REP University. Click to play.

How to do the Barbell Wrist Curl

  1. 1Full range — let bar roll
  2. 2Slow tempo
  3. 3Squeeze at top

Benefits of the Barbell Wrist Curl

  • Builds strength and size in the forearm flexors through a full, controlled range of motion
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services