Male model ex_LZYAGB

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Arms · Barbell

Barbell Wrist Curl on Knees

intermediatestrength

Barbell Wrist Curl on Knees is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Forearms · Extensor Carpi Radialis Longus, Extensor Carpi Ulnaris

How to do Barbell Wrist Curl on Knees

Sit on a bench with your feet flat on the floor, holding a barbell with an underhand grip (palms facing up), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
Start with your wrists extended so the barbell is lowered as much as possible while maintaining control.
Curl the barbell upward by flexing your wrists, lifting the barbell as high as possible while keeping your forearms stationary on your thighs.
Slowly lower the barbell back to the starting position by extending your wrists. Repeat for the desired number of repetitions.

Form tips

Keep your forearms stationary on your thighs to isolate your wrist flexors.
Avoid using your elbows to lift the barbell; focus on your wrist movement.
Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.

Barbell Wrist Curl on Knees alternatives

Cable Wrist Curl

Forearms · beginner

Wrist Curl Dumbbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

Band Wrist Curl

Forearms · beginner

More forearms exercises

Wrist Curl Barbell

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Dumbbell Standing Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl

Forearms · beginner

Dumbbell Over Bench Wrist Curl

Forearms · intermediate

Barbell Wrist Curl Wide Legs

Forearms · intermediate

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Barbell Wrist Curl on Knees FAQ

What muscles does Barbell Wrist Curl on Knees work?

Barbell Wrist Curl on Knees mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris).

What equipment do you need for Barbell Wrist Curl on Knees?

You need a barbell.

How many sets and reps of Barbell Wrist Curl on Knees should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Wrist Curl on Knees good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.

How many calories does Barbell Wrist Curl on Knees burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Wrist Curl on Knees?

Other exercises for the forearms include Cable Wrist Curl, Wrist Curl Dumbbell, Kettlebell Wrist Curl and Band Wrist Curl.

For developers

Use Barbell Wrist Curl on Knees in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LZYAGB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LZYAGB",
  "name": "Barbell Wrist Curl on Knees",
  "model": "male",
  "target": "Forearms",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_LZYAGB/mp4-720.mp4?…",
    "poster": "https://…/ex_LZYAGB/poster.jpg?…"
  }
}