Barbell Wrist Curl

ForearmsBarbell

Palms-up barbell wrist curls target the forearm flexors to build grip strength and forearm density.

How to do it

1Sit on a bench and rest your forearms on your thighs so your wrists extend past your knees.

2Hold the barbell with an underhand, shoulder-width grip, letting the bar roll slightly onto your fingers at the bottom.

3Curl your wrists upward as high as possible using only forearm strength.

4Squeeze at the top for a second, feeling the contraction in your forearms.

5Lower the barbell back down slowly under full control.

Common mistakes

Lifting your forearms off your thighs, which shifts tension to the biceps.

Jerking the weight or using momentum, increasing wrist injury risk.

Using a short range of motion, preventing a full flexor contraction.

Breathing

Inhale as you lower the barbell and exhale as you curl your wrists up.

Make it harder or easier

Make it easier by using a lighter bar or bodybar; make it harder by holding the peak contraction for 2–3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.