Barbell Wrist Curl

How to do it

1. Sit on a bench and rest your forearms along your thighs with your wrists extending just past your knees, gripping a barbell with a shoulder-width underhand grip.
2. Let the bar unroll down toward your fingertips so your wrists extend fully, keeping your palms facing up.
3. Press your forearms into your thighs and hold your elbows at a fixed bend throughout the set.
4. Curl your wrists upward, squeezing the bar toward your forearms to work the forearm flexors while your biceps hold the elbow position steady.
5. Inhale as you lower the bar under control and exhale as you curl it back up.
6. Avoid rocking your forearms or raising your elbows, since that shifts the work away from the wrists.

Muscles worked

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