TETSUBarbell Wrist Curl
The Barbell Wrist Curl is a barbell exercise for the lower arms that primarily targets the forearms, with the biceps and brachialis assisting. Follow the 5 steps below for correct form, with an animated demonstration.
forearmslower arms
bicepsbrachialis
barbell
How to do the Barbell Wrist Curl
- 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.
- Slowly curl the barbell up towards your forearms by flexing your wrists.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Wrist Curl work?
The Barbell Wrist Curl primarily targets the forearms. The biceps and brachialis work as supporting muscles.
What equipment do I need for the Barbell Wrist Curl?
You need a barbell to perform the Barbell Wrist Curl.
How many sets and reps of the Barbell Wrist Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Wrist Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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