Exercise guide · Beginner · Compound
Heavy Barbell Wrist Curl: How to Do It & Muscles Worked
The barbell wrist curl is an isolation exercise targeting the forearm muscles, particularly the wrist flexors. It is performed seated, with the forearms resting on the thighs and the wrists curling a barbell upward.
How to do the heavy barbell wrist curl
- Step 1: Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
- Step 2: Allow the barbell to roll down to your fingertips, keeping your wrists straight. Maintain heavy form throughout.
- Step 3: Slowly curl the barbell up towards your forearms by flexing your wrists.
- Step 4: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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.
Heavy Barbell Wrist Curl alternatives
More exercises that train the forearms as their main target:
-
Band Reverse Wrist Curl
Forearms · Band · Beginner compound -
Band Wrist Curl
Forearms · Band · Beginner compound -
Barbell Palms Down Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Palms Up Wrist Curl over a Bench
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Reverse Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Standing Back Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl
Forearms · Barbell · Beginner compound
More forearms exercises
-
Barbell Wrist Curl
Forearms · Barbell · Beginner compound -
Barbell Wrist Curl - Twisted Variation
Forearms · Barbell · Beginner compound -
Cable Reverse Wrist Curl
Forearms · Cable · Beginner compound -
Cable Standing Back Wrist Curl
Forearms · Cable · Beginner compound -
Cable Wrist Curl
Forearms · Cable · Beginner compound -
Dumbbell Finger Curls
Forearms · Dumbbell · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.