Barbell Wrist Curl

Isolates the forearm flexors; useful for grip and for balance with the extensors.

• Isolation
• Barbell
• Beginner

How to do it

• Forearms resting on your thighs, palms up
• Let the bar roll to your fingers and curl it back
• Curl up contracting your forearm

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Moving your elbows or forearms
• A partial range without opening your hand

Muscles worked

Primary

• Forearm

Alternatives

• Wrist Curl (flexors)
• Wrist Roller