How to perform Barbell Wrist Curl with proper form
Setup
- Equipment: Use a barbell and a flat bench or you can stand.
- Grip: Stand or sit with your forearms resting on your thighs or a flat surface, palms facing up, and hands gripping the barbell.
Execution
- Starting Position: Allow the barbell to roll down to your fingers, extending your wrists fully.
- Curl Movement: Flex your wrists upward, lifting the barbell as high as possible. Keep your forearms in contact with your thighs or the surface.
- Peak Contraction: Hold the top position briefly to maximize the contraction in your forearms.
- Lowering: Slowly lower the barbell back to the starting position, controlling the movement to avoid momentum.
Tips for Proper Form
- Elbows: Keep your elbows close to your body; avoid moving them during the exercise.
- Wrist Movement: Focus on isolating the wrist and not involving the forearms or shoulders.
- Breathing: Exhale on the upward motion and inhale as you lower the weight.
Common Mistakes
- Using excessive weight, which compromises form.
- Allowing elbows to move away from the body.
- Quick, uncontrolled movements rather than slow and intentional.
Conclusion
Maintain proper form to effectively target the forearm muscles and reduce the risk of injury.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms