Wrist Curl (Barbell)

An isolation exercise where the barbell is held with palms facing upward and the wrists are flexed to curl the weight upward.

Instructions

1. Sit upright on a bench with your forearms resting on your thighs or on the bench, palms facing upward.
2. Hold a barbell with an underhand grip, allowing the weight to rest on your fingers initially.
3. Curl the barbell upward using only wrist flexion, raising it as high as your wrist mobility allows.
4. Pause briefly at the top while squeezing the forearm muscles.
5. Lower the barbell in a controlled manner back to the starting position, fully extending your wrists.

Tips

• Keep your forearms stationary throughout the movement; only the wrist joint should move.
• Use a light weight to maintain proper form and reduce injury risk.
• Full range of motion is important for wrist development and injury prevention.
• This exercise pairs well with reverse wrist curls for balanced forearm development.
• Perform this movement slowly and deliberately for maximum forearm engagement.