Barbell Wrist Curl

Toned arms, forearms
Barbell Wrist Curl gif

Coach's Tips

It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!

How to Barbell Wrist Curl

Starting Position

1. Make sure to keep your elbows and upper arms stationary throughout the exercise.

2. Do not let your wrists move beyond the extension point.

3. Do not use too heavy of a weight as this can strain your wrists.

Proper Form

1. Keeping your elbows and upper arms stationary, curl the weight up as far as possible.

2. Squeeze your wrist muscles as you lift the barbell.

3. Lower the weight back down in a controlled manner until your wrists are slightly extended.

Breathing Technique

1. Exhale as you curl the weight up.

2. Inhale as you lower the weight down.


1. Sit on a bench and hold a barbell with an overhand grip (palms facing down).

2. Rest your forearms on your thighs and your wrists just beyond your knees.

3. Make sure your wrists are in line with your elbows and your arms are straight.

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