How to do the Barbell Wrist Curl
Barbell Wrist Curl is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
Barbell Wrist Curl demonstration · © GymiaFit
Barbell Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Wrist Curl step by step
- 1Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
- 2Allow the barbell to roll down to your fingertips, keeping your wrists straight.
- 3Slowly curl the barbell up towards your forearms by flexing your wrists.
- 4Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
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Barbell Wrist Curl — questions
What muscles does the Barbell Wrist Curl work?
The Barbell Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Barbell Wrist Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Wrist Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Wrist Curl?
Barbell Palms Down Wrist Curl Over A Bench, Barbell Palms Up Wrist Curl Over A Bench, Barbell Reverse Wrist Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.