Barbell Wrist Curl: How-to, Tips & More
The Barbell Wrist Curl is a beginner isolation exercise for your forearms. You do it with barbell and bench. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Forearms
Primary
How to do the Barbell Wrist Curl
- Kneel at a bench and rest your forearms on it, palms up, wrists over the edge.
- Let the bar roll down toward your fingers.
- Curl your wrists up as far as you can and squeeze.
- Lower slowly and repeat.
Barbell Wrist Curl tips
- Keep your forearms flat on the bench.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench
Type
Isolation
Barbell Wrist Curl alternatives
More forearms exercises
Band Wrist Curl
Resistance band
Behind The Back Wrist Curl
Barbell
Cable Reverse Wrist Curl
Cable machine
Cable Wrist Curl
Cable machine
Dumbbell Reverse Wrist Curl
Dumbbells
Neutral Grip Wrist Curl
Dumbbells
Frequently asked questions
What muscles does the Barbell Wrist Curl work?
The Barbell Wrist Curl mainly works your forearms.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Wrist Curl good for beginners?
Yes. The Barbell Wrist Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Wrist Curl?
You need barbell and bench.
Add Barbell Wrist Curl to your program
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