Exercise guide · Beginner · Compound

Barbell Wrist Curl: How to Do It & Muscles Worked

The barbell wrist curl is an isolation exercise that targets the forearm muscles, specifically the wrist flexors. It is performed seated, with the forearms resting on the thighs and the wrists hanging off the edge, curling a barbell upward using only the wrists.

Primary muscles
Forearms
Secondary muscles
Biceps
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell wrist curl
Front view: muscles worked by the barbell wrist curl. Primary: forearms. Secondary: biceps.
Back view: muscles worked by the barbell wrist curl. Primary: forearms. Secondary: biceps.
Primary Secondary

How to do the barbell wrist curl

  1. Step 1: Sit on a bench with your feet flat on the ground and your knees bent.
  2. Step 2: Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Step 3: Rest your forearms on your thighs, allowing your wrists to hang off the edge.
  4. Step 4: Slowly curl your wrists upward, bringing the barbell towards your forearms.
  5. Step 5: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Wrist Curl alternatives

More exercises that train the forearms as their main target:

More forearms exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.