Barbell Wrist Curl
The Barbell Wrist Curl exercise is a fantastic way to improve the strength and flexibility of your wrists and forearms. This exercise specifically targets the muscles around your wrist, which is unique compared with many other strength exercises.
Execution
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1
Sit on a bench with a barbell in both hands, palms facing upward.
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2
Lean forward and place your forearms on your thighs, so that your wrists hang just beyond your knees.
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3
Slowly roll the barbell downward by moving only your wrists.
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4
Lift the barbell back up by bending your wrists toward you.
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5
Repeat this movement for the desired number of repetitions.
Benefits
In addition to strengthening your wrists and forearms, this exercise also helps improve your grip strength. This is especially useful for lifting heavy weights and performing other exercises that require a strong grip.
Common Mistakes
- ! Using too much weight, causing your technique to deteriorate.
- ! Not moving fully through the wrist, which reduces the effectiveness of the exercise.
Main Muscles
This exercise primarily trains the forearm flexors, which are responsible for bending your wrist, as well as the muscles that move your fingers.
Possible Alternatives
If you want to adjust the intensity of the exercise, you can use dumbbells instead of a barbell. This creates a slightly different movement and can help train the muscles in a different way. Another variation is performing the exercise with your palms facing downward (reverse wrist curls), which trains the forearm extensors.
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