How to perform Barbell Wrist Curl with proper form

Setup

1. Equipment: Use a barbell and a flat bench or you can stand.
2. Grip: Stand or sit with your forearms resting on your thighs or a flat surface, palms facing up, and hands gripping the barbell.

Execution

1. Starting Position: Allow the barbell to roll down to your fingers, extending your wrists fully.
2. Curl Movement: Flex your wrists upward, lifting the barbell as high as possible. Keep your forearms in contact with your thighs or the surface.
3. Peak Contraction: Hold the top position briefly to maximize the contraction in your forearms.
4. 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.