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
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