FitCi
Barbell Wrist Curl is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms (flexors). Equipment: barbell, dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit in front of a bench and rest your forearms on your thighs or on the bench with your palms facing up.
- Hold the bar with an underhand grip at shoulder width, with your wrists hanging just past your knees.
- Let your wrists drop, allowing the bar to roll open toward your fingertips.
- Curl your fingers and bend your wrists up to lift the bar, squeezing your forearms.
- Lower slowly to the starting position and repeat.
Coaching tip
Fix your forearms on the bench, curl up only from the wrist, and squeeze for a second at the top.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Wrist Roller, Dead Hang, Plate Pinch
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.