Demo & instructions
Barbell Wrist Curl
Also known as: Seated Barbell Wrist Curl
Instructions
A palms-up wrist curl done with a bar, so both hands work together and small weight jumps are easy. A straightforward way to add size and strength to the forearms.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Sit on a bench and hold a light bar with your palms up, hands about hip-width apart.
- 2Rest your forearms on your thighs or along the bench with your wrists hanging off the edge.
- 3Lean forward enough that your forearms stay planted.
Execution
- 1Let the bar lower as your wrists bend back, keeping a firm hold.
- 2Curl your wrists up, bringing your knuckles toward your forearms.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
