Barbell Wrist Curl V. 2

Intermediate

Forearms

Barbell

Skip the guesswork: Barbell Wrist Curl V. 2 leans on heavy bilateral barbell loading for strength you can feel outside the gym.

How to do Barbell Wrist Curl V. 2

Sit on a bench with your feet flat on the ground and your knees bent.
Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
Rest your forearms on your thighs, allowing your wrists to hang off the edge.
Slowly curl your wrists upward, bringing the barbell towards your forearms.
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.

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Barbell Wrist Curl V. 2 Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Wrist Curl V. 2 Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Barbell Wrist Curl V. 2

Easier progression

Modified Push Up To Lower Arms

Harder progression

Dumbbell Over Bench One Arm Wrist Curl

Swap Barbell Wrist Curl V. 2 For

Band Reverse Wrist Curl

Wrist Rollerer

Smith Seated Wrist Curl

Barbell Wrist Curl V. 2 — Frequently Asked Questions

How do you do the Barbell Wrist Curl V. 2?

Sit on a bench with your feet flat on the ground and your knees bent. Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Wrist Curl V. 2 work?

The Barbell Wrist Curl V. 2 primarily targets the forearms. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Wrist Curl V. 2 should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Wrist Curl V. 2 good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Wrist Curl V. 2?

Try the Band Reverse Wrist Curl, Wrist Rollerer or the Smith Seated Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.