Barbell Wrist Curl
Rest the forearms on the thighs and curl the wrists up to work the flexors through a full range.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the forearms, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Wrist Curl work?
- The Barbell Wrist Curl mainly works the forearms.
- What equipment do you need for the Barbell Wrist Curl?
- A barbell.
- How many sets and reps of the Barbell Wrist Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Wrist Curl?
- Cable Reverse Curl, Cable Reverse Wrist Curl, Dead Hang and Dumbbell Reverse Curl work the same main muscle.
Program it for your clients
Coaches add the Barbell Wrist Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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