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
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
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms