Barbell Wrist Curl

oec:barbell-wrist-curl

A seated forearm isolation exercise that targets the wrist flexors using a barbell rested across the thighs or a flat bench.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Forearm Curls, Barbell Forearm Curl, Seated Barbell Wrist Curl, Curl De Muñeca Con Barra

How to do it

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.

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.

Exhale as you curl the wrists upward and inhale as you lower the weight.

Lifting the forearms off the thighs or bench during the curl.: Keep your forearms firmly anchored so only the wrists move.
Using excessive momentum or body sway.: Reduce the weight and execute the movement with a slow, controlled tempo.

Avoid letting the barbell roll out onto the fingertips unless deliberately performing a finger-roll variation with lighter weight.

This record: CC-BY-SA-4.0.