Barbell Wrist Curl
Step by step
How to perform
- Place your forearms on your thighs with your wrists just beyond the knees, allowing the barbell to hang off the edge of your knees.
- Slowly lower the barbell as far as possible by only bending your wrists, keeping the rest of your arms stationary.
- Then, curl the barbell upwards as high as possible while maintaining the angle of your arms.
- Slowly return to the starting position and repeat the movement for the desired number of repetitions.
Overview
About this exercise
The Barbell Wrist Curl is a strength training exercise that primarily targets the forearms, enhancing grip strength and improving the muscle mass in your lower arms. It is ideal for athletes, bodybuilders, or anyone seeking to improve their arm strength or enhance their physical appearance. Incorporating this exercise into your routine can enhance your performance in sports and daily activities that require a strong grip, like rock climbing or lifting heavy objects.
Coaching cues
Form tips
Start with a weight that's challenging but manageable. A common mistake is to use too heavy a weight, which can lead to improper form and potential injury. If you can't complete the full range of motion or if you have to use your body to move the weight, it's probably too heavy.
Make sure to perform the exercise with slow and controlled movements. Avoid quick, jerky movements which can strain your wrists. Lift the barbell as high as you comfortably can, then lower it slowly, feeling the tension in your forearm muscles.
To get the most out of this exercise, use the full range
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