Watch the video below to see a demonstration of proper form and technique for the barbell wrist curl exercise. You can also check out some more forearm exercise videos or find exercises for other muscle groups.

Instructions for Barbell Wrist Curl

To perform a set of barbell wrist curl:

  1. Starting Position

    Sit on a bench with your knees bent and feet on the ground shoulder width apart. With your elbows bent and forearms resting on your thighs, hold a barbell with a supinated grip and let your hands drop toward the floor. Your trunk should be in a neutral position and your shoulders relaxed.

  2. Concenric (Upward) Motion

    Without raising your elbows off of your thighs, curl your hands up and toward your trunk so your palms are facing you.

  3. Top position

    Pause at the top position for a 1 sec count while continuing to pull your hands toward your trunk.

  4. Eccentric (Lowering) Motion

    Lower the bar down under control until your hands have dropped below your forearms toward the ground. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of barbell wrist curl repetitions before resting the barbell on the ground.

This completes one set of barbell wrist curl.