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Barbell Wrist Curl 5s · no sound

Barbell Wrist Curl

A small-range wrist flexion that isolates the forearm flexors — the classic finisher for grip strength and forearm size.

Primary muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit on a bench and rest your forearms on your thighs with your wrists hanging just past the knees.
  2. Hold the bar with an underhand grip, hands shoulder-width apart, and let it roll into your fingertips.
  3. Curl the bar up by closing your fingers and flexing your wrists, keeping the forearms pinned to your thighs.
  4. Squeeze hard at the top with the wrists fully flexed and feel the forearms contract.
  5. Lower the bar back down under control, letting it roll out toward the fingertips at the bottom.
  6. Repeat for high reps, focusing on a slow tempo and a full range from fingertips to top squeeze.

Common mistakes

  • Lifting the forearms off the thighs, which lets the biceps take over instead of isolating the forearms.
  • Using too much weight and shortening the range so the bar barely moves at the wrist.
  • Skipping the fingertip roll at the bottom, which cuts out half the forearm and grip work.
  • Rushing the tempo and bouncing the reps, which removes the time-under-tension that builds the forearms.

Muscles worked

Primary
Forearms

Same movement, other equipment

Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Controlled Forearm Pronation and Supination Beginner Controlled Forearm Pronation and Supination Forearms Dumbbell Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Dumbbell Wrist Extension Beginner Dumbbell Wrist Extension Forearms Dumbbell

Similar exercises

EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Plate Pinch Beginner Plate Pinch Forearms Barbell Reverse Grip Barbell Curl Beginner Reverse Grip Barbell Curl Forearms Barbell Wrist Roller Beginner Wrist Roller Forearms Barbell Trap Bar Carry Beginner Trap Bar Carry Forearms Barbell

Good to know

What muscles does the Barbell Wrist Curl work?
Mainly the forearms.
What equipment do you need for the Barbell Wrist Curl?
It uses a barbell. Without it, the Cable Wrist Curl and the Controlled Forearm Pronation and Supination train the same muscles the same way.
Is the Barbell Wrist Curl good for beginners?
GymVim rates it beginner.

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