TETSUBarbell Wrist Curl vs Modified Push Up To Lower Arms
The Barbell Wrist Curl and the Modified Push Up To Lower Arms both train the forearms as their primary muscle. The Barbell Wrist Curl uses a barbell while the Modified Push Up To Lower Arms is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Wrist Curl | Modified Push Up To Lower Arms | |
|---|---|---|
| Primary muscle | forearms | forearms |
| Body part | lower arms | lower arms |
| Supporting muscles | biceps and brachialis | triceps, chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Wrist Curl — first steps
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
- Allow the barbell to roll down to your fingertips, keeping your wrists straight.
Modified Push Up To Lower Arms — first steps
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Wrist Curl lets you load the heaviest weights and progress in small, steady jumps. The Modified Push Up To Lower Arms needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the forearms adapting.
Full form guides
Common questions
Is the Barbell Wrist Curl better than the Modified Push Up To Lower Arms?
Neither is universally better — both train the forearms as the primary mover. The Barbell Wrist Curl lets you load the heaviest weights and progress in small, steady jumps, while the Modified Push Up To Lower Arms needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Wrist Curl and the Modified Push Up To Lower Arms in the same program?
Yes, but usually not in the same session — they overlap heavily on the forearms. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Wrist Curl and the Modified Push Up To Lower Arms work the same muscles?
The primary muscle is the same: the forearms. Supporting muscles differ slightly — biceps and brachialis for the Barbell Wrist Curl versus triceps, chest and shoulders for the Modified Push Up To Lower Arms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.