Barbell Wrist Curl

Technique

Sit on a bench and rest your forearms on your thighs with your palms facing up, gripping the barbell with an underhand grip. Let the bar roll down to your fingertips, then curl it back up by flexing your wrists. Keep your forearms still throughout.

Steps

1. Sit on a bench and plant your feet firmly on the floor
2. Rest your forearms on your thighs with your palms facing up
3. Grip the barbell underhand and extend your wrists over your knees
4. Let the bar roll down toward your fingertips under control
5. Close your fingers around the bar and curl your wrists upward
6. Lower the bar slowly while keeping your forearms still

Common mistakes

• Lifting the forearms off the thighs during the curl
• Using elbow or shoulder movement to raise the bar
• Letting the bar roll too far and losing control of it
• Bouncing through the bottom of the wrist extension

Variations

• Behind-the-back standing barbell wrist curl
• EZ-bar wrist curl
• Barbell wrist curl with forearms supported on a bench
• Wide-grip barbell wrist curl

FAQ