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Barbell Wrist Curl

Forearms Isolation BarbellFlat benchDumbbellEZ bar
Demo (loops)

How to do it

Starting position

  1. Kneel in front of a flat bench.
  2. Grip the barbell with a shoulder-width overhand grip.
  3. Place your forearms on the bench with only your wrists hanging off.

Movement

  1. Slowly open your fingers and let the barbell roll down to your fingertips.
  2. Curl your fingers back in to grip the barbell tightly.
  3. Curl your wrists up hard and contract your forearms.

Breathing

Inhale as you lower the barbell, and exhale as you raise it.

Trainer tips

  • Rest your forearm on your thigh and keep it pinned
  • Flex only your wrists to curl the bar up
  • Roll the bar down to your fingertips

Cautions

  • Using too much weight strains your wrist joints and can damage ligaments, so start with light weight.
  • Moving the forearms as well
  • Snapping the wrists with momentum

Exercise info

Primary musclesForearms
EquipmentBarbellFlat benchDumbbellEZ bar
Movement patternIsolation
Rep range10–15 reps
5 similar exercises

Representative exercise: Barbell Wrist Curl

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Barbell Reverse Spider CurlHarderBarbell Behind Back Finger CurlHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell One Arm Wrist CurlSame muscle · different equipmentWrist RollerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.