Barbell Wrist Curl: A Comprehensive Guide

Choose a barbell with a moderate weight
Kneel down on a flat bench and place your forearms on the bench with your palms facing up
Hold the barbell with a pronated grip (palms facing down)
Keep your elbows close to your sides and make sure your wrists are off the edge of the bench

How to Perform

Begin by lifting the barbell with your wrist flexors until your hands are facing upwards
Slowly lower the barbell back down to the starting position
Repeat the movement for the desired number of repetitions
Make sure to maintain control of the barbell throughout the movement


Keep your wrists stable and avoid any unnecessary movements
Make sure to focus the contraction in your wrist flexors
Use a smooth, controlled motion throughout the exercise

Things to Avoid

Avoid using too heavy of a weight and compromising your form
Avoid allowing the barbell to rest on your fingers
Avoid using too much momentum and relying on swinging the weight