Barbell Wrist Curl

Body region

• Arms

Muscles

Main

• Flexor Carpi Radialis
• Palmaris Longus
• Flexor Carpi Ulnaris

Helps

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Holds

• Flexor Pollicis Longus

Equipment

• Barbell or EZ Bar

Technique

1. Sit with your forearms on your thighs or on a bench, palms facing up.
2. Hold the bar underhand with your hands just past your knees or the bench edge.
3. Let the bar roll down toward your fingertips as far as is comfortable.
4. Curl it back into your palms and bend your wrists up as high as you can.
5. Lower slowly back down.

Cues

• Keep the forearms flat on the support.
• Move only at the wrists.
• Use a slow, full range rather than heavy weight.

Common mistakes

• Lifting the forearms or elbows to help the bar up.
• Bouncing quick half reps.
• Letting the bar slip out of the fingers at the bottom.

Variations

• EZ-Bar Wrist Curl
• Smith Machine Seated Wrist Curl

Alternatives

• Barbell Reverse Wrist Curl
• Dumbbell Wrist Curl Over Bench