Barbell Wrist Curl
Learn how to perform Barbell Wrist Curl, a Arms exercise, with setup, breathing and common mistakes.
Barbell Wrist Curl · Preview
Setup
Rest your forearms on your thighs or a bench and hold the bar with your palms up. Fix your elbows and upper arms so only your wrists can move freely.
Start phase
Curl your wrists and draw the bar toward your palms. Keep your forearms still; the movement comes only from your wrists.
End phase
Roll the bar slowly toward your fingers as you lower it. Do not suddenly release tension from your wrists and fingers at the lowest point.
Target muscles
Think of curling the bar with the inside of your forearms. If your fingers take over before your forearms, loosen your grip slightly.
Common mistakes
Swinging your whole arm or bouncing the bar leaves momentum without forearm engagement. Learn the wrist-only pattern even with a light weight.
Breathing
Exhale as you curl and inhale as you lower. Keep breathing through the short movement so you do not lose tension.
Coach tip
For forearms, feeling every part of the lift and descent matters more than weight. Opening your fingers slightly as you lower lengthens your forearms and increases tension.
