Male model ex_6I7JA6

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Lower Arms · Barbell

Wrist Curl Barbell

intermediatestrength

Wrist Curl Barbell 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

How to do Wrist Curl Barbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an underhand grip (palms facing up).
Rest your wrists just off the edge of the bench, allowing the barbell to hang downward.
Curl the barbell upward by flexing your wrists, lifting it as high as possible while keeping your forearms flat on the bench.
Slowly lower the barbell back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.

Form tips

Keep your forearms pressed firmly against the bench to isolate the wrist movement.
Use a controlled motion to lift and lower the barbell, avoiding any jerking movements.
Avoid using your shoulder or upper arm to lift the weight.

Wrist Curl Barbell alternatives

Wrist Curl Dumbbell

Forearms · intermediate

Kettlebell Wrist Curl

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

Band Wrist Curl

Forearms · beginner

More forearms exercises

Dumbbell Standing Wrist Curl

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Barbell Wrist Curl on Knees

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Dumbbell Reverse Wrist Curl

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Ez Bar Seated Wrist Curl

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Dumbbell Over Bench Wrist Curl

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Barbell Standing Back Wrist Curl

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Dumbbell Seated Neutral Wrist Curl

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Barbell Wrist Curl Wide Legs

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Wrist Curl Barbell FAQ

What muscles does Wrist Curl Barbell work?

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

What equipment do you need for Wrist Curl Barbell?

You need a barbell.

How many sets and reps of Wrist Curl Barbell 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 Wrist Curl Barbell good for beginners?

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

How many calories does Wrist Curl Barbell 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 Wrist Curl Barbell?

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

For developers

Use Wrist Curl Barbell in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_6I7JA6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_6I7JA6",
  "name": "Wrist Curl Barbell",
  "model": "male",
  "target": "Forearms",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_6I7JA6/mp4-720.mp4?…",
    "poster": "https://…/ex_6I7JA6/poster.jpg?…"
  }
}