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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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