Barbell Forearm Curl
Auto DetectedA seated or kneeling isolation movement using a barbell with palms facing up, specifically targeting the forearm flexors for increased grip strength and hypertrophy.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Biceps
Popularity Score
4
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
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest periods short due to the isolation nature of the movement.
How to Perform
Kneel in front of a flat bench or sit, placing the barbell on the bench or across your thighs. Grip the barbell palms up, allowing your wrists to hang freely over the edge.
- Let the barbell roll down to your fingertips, fully extending the wrists to feel a deep stretch.
- Curl the barbell upward by strongly flexing the wrists, keeping the forearms stable.
- Squeeze the forearm muscles tightly at the peak of the contraction.
- Slowly lower the barbell back to the starting position under control.
Coaching Tips
Form Cues
- Slow eccentric phase
- Only move wrists
- Full stretch bottom
- Squeeze the top
Breathing
Inhale as you lower the barbell and extend the wrist, and exhale forcefully as you curl the barbell upward.
Tempo
3-0-1
Range of Motion
Move from full wrist extension (allowing the bar to roll slightly) to maximum wrist flexion.
Safety
Safety Notes
- Use light to moderate weight to maintain strict form and protect the wrist joints.
Spotting
Not recommended; this exercise is self-limiting. Decrease the weight if you lose control of the movement.
Common Mistakes
- Using momentum from the elbows or shoulders.
- Rushing the negative (lowering) phase.
- Failing to achieve a full range of motion.
When to Avoid
- Acute wrist or forearm pain or inflammation.
- Severe carpal tunnel syndrome.
Flexibility Needed
- Adequate wrist extension mobility.
Build Up First
- Basic grip strength.
Also known as
Barbell Wrist Curl, Palms Up Barbell Wrist Curl, Seated Barbell Wrist Curl
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