Seated Barbell Wrist Curl
ForearmsIsolationPullBarbellBeginner
Wrist flexion with a barbell, forearms resting on the thighs. Works the forearm flexors to improve grip strength and forearm thickness.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit and rest your forearms on your thighs with palms facing up.
- 2.Let your wrists hang past the edge of your knees.
- 3.Lower the bar, opening your fingers to stretch the flexors.
- 4.Flex your wrists, curling the bar toward you.
- 5.Lower under control back to the stretch.
Common mistakes
- ●Moving the forearms instead of the wrists
- ●Cutting the range too short
- ●Overloading and losing control
- ●Not stretching at the bottom
Proper technique
Only the wrists move; the forearms stay fixed on the thighs. Use the full range, letting the bar roll down to your fingers. Slow, controlled movement.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Forearms