{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Forearm Curls",
      "kind": "common"
    },
    {
      "text": "Barbell Forearm Curl",
      "kind": "common"
    },
    {
      "text": "Seated Barbell Wrist Curl",
      "kind": "common"
    },
    {
      "text": "Curl De Muñeca Con Barra",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "hand-intrinsics",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "wrist",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-grip"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "51,2452"
  },
  "id": "oec:barbell-wrist-curl",
  "instructions": {
    "setup": [
      "Sit on the edge of a flat bench with your feet planted flat on the floor.",
      "Grasp a barbell with an underhand (supinated) grip about shoulder-width apart.",
      "Rest the backs of your forearms firmly across your thighs or flat on the bench, allowing your wrists to hang off the edge."
    ],
    "steps": [
      "Lower the barbell by extending your wrists downward in a controlled manner.",
      "Curl your wrists upward as high as possible, contracting the flexor muscles of your forearms.",
      "Hold the peak contraction briefly at the top.",
      "Slowly lower the barbell back down to the extended starting position."
    ],
    "breathing": "Exhale as you curl the wrists upward and inhale as you lower the weight.",
    "cues": [
      "Keep your forearms glued to the bench or thighs.",
      "Isolate the movement completely to the wrists.",
      "Control the descent rather than letting the bar drop."
    ],
    "common_faults": [
      {
        "fault": "Lifting the forearms off the thighs or bench during the curl.",
        "correction": "Keep your forearms firmly anchored so only the wrists move."
      },
      {
        "fault": "Using excessive momentum or body sway.",
        "correction": "Reduce the weight and execute the movement with a slow, controlled tempo."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid letting the barbell roll out onto the fingertips unless deliberately performing a finger-roll variation with lighter weight."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Wrist Curl",
  "previous_ids": [
    "oec:curl-de-mu-eca-con-barra"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Barbell Wrist Curl",
        "url": "https://wger.de/en/exercise/51/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "burenl"
      },
      {
        "title": "wger: Curl De Muñeca Con Barra",
        "url": "https://wger.de/en/exercise/2452/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "xWan"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-wrist-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated",
      "width": "shoulder"
    },
    "position": "seated",
    "range": "full"
  },
  "status": "active",
  "summary": "A seated forearm isolation exercise that targets the wrist flexors using a barbell rested across the thighs or a flat bench."
}