Overhand Barbell Wrist Curl

ForearmsBarbell, Bench

Wrist extension exercise targeting the forearm extensors and building wrist strength. Seated with forearms supported on a bench for a strict, safe range of motion.

How to do it

1Sit beside a bench and rest your forearms on it, letting your hands hang over the edge palms-down.

2Grab the bar with an overhand grip, shoulder-width apart or slightly narrower.

3Inhale and lower your wrists downward, feeling a stretch in your forearms.

4Exhale and extend your wrists upward as high as possible.

5Pause at the top for one second, keeping your forearms glued to the pad.

Common mistakes

Lifting your forearms off the bench, shifting work to your biceps and shoulders.

Using too heavy a weight, causing jerky movements and risking wrist strain.

Rushing through repetitions without control.

Breathing

Inhale as you lower the weight down. Exhale as you curl your wrists upward.

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.