Movement overview

Barbell Wrist Curls are an isolation exercise targeting the forearm flexors. This exercise is performed by curling a barbell using only the wrist joint, which helps in strengthening and building endurance in the forearms.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
2. Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
3. Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
4. Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
5. Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your forearms stationary throughout the exercise to isolate the wrist flexors effectively.
• Use a lighter weight to focus on form and control rather than lifting heavy.
• Perform the movement slowly to maximize muscle engagement and reduce momentum.
• Ensure a full range of motion by fully extending and flexing your wrists during each repetition.
• Maintain a firm grip on the barbell to prevent it from slipping during the exercise.