How to do the Barbell Wrist Curl
Sit on the end of a bench with your forearms on your thighs and your wrists past your knees.
Hold the bar with palms facing up.
Slowly lower the bar by bending your wrists down.
Curl your wrists up as high as you can.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Grip strength limits every pull and carry. Wrist curls, reverse curls and loaded carries build forearms that hold on.
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