How to do the Barbell Wrist Curl
- Sit on the bench with forearms on your thighs, palms facing up, holding the barbell.
- Let your wrists hang down, feeling a gentle stretch in your forearms.
- Curl the barbell up by bending only your wrists – keep your forearms still.
- Slowly lower the bar back down to the starting position – repeat the movement.
Full technique — 6 steps
- Sit on a bench and rest your forearms across your thighs with palms facing up.
- Let your wrists hang just past your knees and hold the barbell in your fingers.
- Start with the wrists lowered into extension while keeping forearms and elbows still.
- Curl the bar upward by closing your hands and flexing only through the wrists.
- Raise the bar as high as your wrist flexion allows without lifting the forearms.
- Lower the bar back down until the wrists return to a stretched extended position.
Common mistakes
- Lifting forearms off the thighs
- Turning it into a biceps curl
- Using partial wrist range
- Holding the bar deep in palms
Form cues
- Let bar roll to fingers
- Move only the wrists
- Use full wrist flexion
- Keep forearms planted
