Home / Exercises / Barbell Wrist Curl (VERSION 2)
Barbell Wrist Curl (VERSION 2) animation

How to do the Barbell Wrist Curl (VERSION 2)

ForearmsBarbellIntermediate

Grip strength is the hidden multiplier behind every pulling movement you do, and the barbell wrist curl is one of the most direct ways to build dense, functional forearm muscle. Done with intention and a loaded barbell, this movement forges the kind of wrist flexor strength that carries over to deadlifts, rows, and almost everything else you train.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Sit on a bench and rest your forearms flat along your thighs with your wrists hanging just past your knees, holding the barbell with an underhand grip shoulder-width apart.
  2. Let the bar roll down to your fingertips under control, fully extending the wrists toward the floor.
  3. Curl the bar upward by flexing the wrists as high as possible, squeezing the forearm muscles hard at the top.
  4. Lower slowly back to the start position, taking at least two seconds on the way down to maximize time under tension.

Common mistakes

  • Bouncing the weight through the rep instead of controlling it — slow the eccentric down to two full seconds to actually load the muscle rather than swing it.
  • Letting the forearms lift off the thighs during the curl — press them firmly into your legs throughout the set so the wrists do all the work.
  • Using too much weight and cutting the range of motion short — drop the load until you can achieve a full roll to the fingertips and a complete wrist curl at the top.

Pro tip — At the top of each rep, pause for a one-count and actively try to pull the pinky side of your hand toward your forearm — this engages the often-neglected ulnar flexors and produces more complete forearm development than simply curling straight up.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

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