Barbell Wrist Curl

Setup

1. 01Sit on a bench holding a barbell with an underhand grip about hip width.
2. 02Rest the forearms along the thighs with the wrists just past the knees.
3. 03Let the hands hang free so the wrists can move through a full range.
4. 04Lean slightly forward to keep the forearms pinned down.

Execution

1. 01Lower the bar by letting the wrists extend, opening the fingers slightly at the bottom.
2. 02Re-grip and curl the bar up by flexing the wrists as high as possible.
3. 03Pause briefly at the top contraction.
4. 04Lower under control and repeat without lifting the forearms.

Checkpoints

• -Forearms stay glued to the thighs; only the wrists move.
• -The bar travels through a full stretch to full flexion.
• -The movement stays smooth, never bounced.
• -Elbows stay bent and relaxed, not driving the motion.

Common mistakes

• -Lifting the forearms off the thighs to move more weight.
• -Using a range so short the wrists barely move.
• -Gripping the bar in a way that turns it into a finger roll only.
• -Rushing reps and losing the bar at the fingertips.