Forearms
Barbell Wrist Curl
The Barbell Wrist Curl is a strength exercise with a barbell for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Sit at the end of a flat bench and hold a barbell with palms up, hands shoulder-width.
- Rest the forearms on the thighs so the wrists hang just past the knees.
- Let the bar roll down toward the fingertips while the wrists extend.
- Curl the bar back into the palms and flex the wrists up as far as they go.
- Pause briefly, then lower slowly for the next rep.
Tips
- Keep the forearms glued to the thighs, only the wrists move.
- Use a slow, even tempo, short fast reps do little for the forearms.
Common mistakes
- Lifting the forearms off the thighs to move the bar.
- Letting the bar drop out of the fingers at the bottom.
Muscles worked by the Barbell Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
Barbell Wrist Curl alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Barbell Wrist Curl work?
Mainly the forearm flexors.
Is the Barbell Wrist Curl good for beginners?
Yes. The Barbell Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Barbell Wrist Curl?
For example the Behind the Back Wrist Curl, Cable Wrist Curl and Dumbbell Wrist Curl. They train mostly the same muscles, some with different equipment.
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