forearmsbarbell
barbell wrist curl
barbell wrist curl is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. 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.
Step 2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
Step 3. Slowly curl the barbell up towards your forearms by flexing your wrists.
Step 4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
bicepsbrachialis
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.