Illustration of the Barbell Wrist Curl: Let the bar roll to the fingertips, then curl it back and squeeze.

isolation · Isolation

Barbell Wrist Curl

Barbell Wrist Curl is an isolation isolation movement for forearms, using Olympic Barbell and Flat Bench. 3 sets of 15-20, 1 min rest.

Primary muscle: Forearms
Equipment: Olympic Barbell and Flat Bench
Difficulty: Beginner
Sets and reps: 3 × 15-20
Rest: 45s
Force: pull

How to do it

1
Set up
Forearms on a bench, wrists past the edge, palms up.
2
The cue that matters
Let the bar roll to the fingertips, then curl it back and squeeze.
3
Work it
3 sets of 15-20, resting about 1 minute between them.