Barbell Forearm Curl
Auto DetectedAn isolation exercise using a barbell to target forearm flexors for grip strength and hypertrophy; performed seated with forearms supported, emphasizing controlled wrist flexion.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Brachialis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a flat bench with feet flat on the floor. Rest forearms on thighs, wrists hanging over knees, grasping barbell with underhand grip.
- Grip barbell shoulder-width, palms up, resting in fingertips.
- Extend wrists to lower barbell slowly, feeling stretch in forearms.
- Flex wrists to curl barbell up into palms, squeezing forearms.
- Hold contraction briefly at top.
- Lower barbell controlled to start position.
Coaching Tips
Form Cues
- Keep forearms stationary
- Squeeze at peak
- Control the roll
- Maintain neutral elbows
Breathing
Inhale as you lower the barbell; exhale as you curl it up while bracing core.
Tempo
3-1-1
Range of Motion
Full wrist extension at bottom to complete flexion at top, bar rolling to fingertips without hyperextension.
Safety
Safety Notes
- Avoid if wrist pain or carpal tunnel present
- Use light weight for form
- Warm up wrists before starting
- Stop if sharp pain occurs
Spotting
Not typically needed; self-spot by using lighter weight or safeties if standing.
Common Mistakes
- Using momentum from arms
- Hyperextending wrists
- Gripping too tight
- Incomplete range
When to Avoid
- Acute wrist pain
- Carpal tunnel syndrome
- Forearm tendonitis
Flexibility Needed
- Adequate wrist flexion and extension
- Neutral shoulder position
Build Up First
- Basic grip strength
- Familiarity with wrist movements
Also known as
Barbell Wrist Curl, Palms Up Barbell Wrist Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Behind Back Forearm Curl
Barbell
Forearms
Barbell Reverse-Grip Forearm Curl
Barbell
Forearms
Barbell Reverse Wrist Curl
Barbell
Forearms
EZ-Bar Forearm Curl
EZ Bar
Forearms
Cable Forearm Curl
Single Cable Machine
Forearms
Dumbbell Forearm Curl
Dumbbells
Forearms
Barbell Reverse Grip Curl
Barbell
Forearms, Biceps
Cable Reverse-Grip Forearm Curl
Single Cable Machine, EZ Bar
Forearms
Dumbbell Reverse-Grip Forearm Curl
Dumbbells
Forearms
Wall Forearm Stretch
Others
Forearms
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
