The barbell wrist curl is one of the main forearm exercises. A lot of trainers neglect their forearms thinking that they are either not so important or will develop as a result of other exercises.
While it’s true that the forearms do participate in nearly all the upper body workouts, doing some focused forearm exercises is important as the forearms serve as secondary supportive muscles for your bigger muscles and help you lift more weight in them.
For the Barbell wrist curl, you need a barbell or an EZ bar and a flat workout bench.
Starting position
- Place the barbell on the workout bench in front of you.
- Kneel on the ground next to the wide side of the workout bench.
- Grab the bar with an underhand grip with both hands at about shoulder width apart.
- Push your hands with the barbell forward until your hands and wrists dangle over the edge of the bench and the lower part of your arms are resting on top of it.
Movement
- Lower your wrists as far as you can.
- Loosen your grip a bit to allow the bar to roll to the bottom part of your hand to increase the range of motion.
- Curl your wrists upward while closing your grip tight. Go as far as you can with your wrist while exhaling.
- Lower your wrist back to the starting position.
- That’s one rep.
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Tips:
- Make sure that only your wrists move. Keep your arms flat on the surface of the workout bench.
- Don’t forget to exhale while brining the barbell up and inhale while lowering it down.
- The wrist is a delicate joint. If it begins hurting, don’t continue doing any more barbell wrist curls.
- Keep your neck straight and your eyes on the barbell. It will keep your head in a good position.
This exercise can be done without a workout bench. You can also do it standing up. However, there is really no point to it. The workout bench helps you isolate the forearm muscles.
I recommend doing the reverse barbell curl after your back and bicep exercises. The forearms are supportive muscles for the biceps and back and you want them as fresh as possible while exercising your bigger muscle groups.
In Conclusion
Wrist curls are an excellent exercise to do. You can and should perform them after your primary muscle groups exercises. However, realize that the forearms will develop once you also build your biceps so don’t spend too much time on these exercises.
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