Movement overview

The Standing Barbell Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves holding a barbell with an underhand grip and curling the wrists upward while standing, to strengthen and build endurance in the forearms.

Step-by-step cues

1. Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip.
2. Keep your arms straight and close to your body, allowing the barbell to rest against your thighs.
3. Flex your wrists upward, curling the barbell as high as possible while keeping your arms stationary.
4. Pause briefly at the top of the movement, feeling the contraction in your forearms.
5. Slowly lower the barbell back to the starting position, maintaining control throughout.
6. Repeat for the desired number of repetitions.

Technical tips

• Use a moderate weight that allows you to perform the exercise with proper form.
• Focus on moving only your wrists; keep your arms and shoulders stable.
• Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
• Exhale as you curl the barbell upwards and inhale as you lower it back down.
• Avoid using momentum; control the movement for maximum muscle engagement.
• Ensure a full range of motion by fully extending and flexing your wrists.