Barbell Wrist Curl

A barbell wrist curl that isolates the forearm flexors for grip and forearm size.

How to do it

1. Sit on a bench with forearms resting on the thighs, palms up.
2. Hold a barbell with hands shoulder-width, wrists hanging off the knees.
3. Let the bar roll down to the fingertips at the bottom.
4. Curl the bar up by flexing the wrists.
5. Lower under control.

Tips

• Move only at the wrist — keep the forearms still.
• Roll the bar to the fingertips for full range.
• Use a thumbless grip if it helps wrist comfort.

Muscles

Primary: Forearm flexors