Wrist Curl (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on a bench or stand with your feet shoulder-width apart.
   • Hold a barbell with both hands, palms facing up (underhand grip), and position it in front of your thighs.
2. Step 2Position Your Arms
   • Rest your forearms on your thighs or keep your elbows close to your body.
   • Ensure that your wrists are just beyond your knees if seated, or at your sides if standing.
3. Step 3Engage Your Core
   • Keep your back straight and your core engaged to maintain stability throughout the movement.
   • Avoid leaning back or using momentum to lift the weight.
4. Step 4Curl the Barbell
   • Slowly curl the barbell upward by flexing your wrists, bringing the bar towards your forearms.
   • Focus on using your wrist muscles to lift the weight, keeping your forearms stationary.
5. Step 5Squeeze at the Top
   • Pause for a moment at the top of the movement, squeezing your forearms to maximize the contraction.
   • Ensure that your wrists are fully flexed without straining.
6. Step 6Lower the Barbell
   • Slowly lower the barbell back to the starting position, fully extending your wrists.
   • Control the movement to avoid dropping the weight too quickly.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
   • Focus on controlled movements rather than speed.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the barbell down on the floor or rack.
   • Take a moment to stretch your wrists and forearms to prevent stiffness.