---
title: "Wrist Curl Barbell"
description: "Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an underhand grip (palms facing up)."
locale: en
slug: wrist-curl-barbell
url: "https://hi.fitness/exercises/wrist-curl-barbell"
primaryMuscle: "Forearms"
equipment: ["Barbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/d610017f-wrist-curl-barbell.mp4"
updatedAt: 2026-09-14T20:59:34+00:00
---
# Wrist Curl Barbell

Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an underhand grip (palms facing up).

## How to do it

1. Kneel on the floor in front of a bench, placing both forearms over the bench while holding a barbell with an underhand grip (palms facing up).
2. Rest your wrists just off the edge of the bench, allowing the barbell to hang downward.
3. Curl the barbell upward by flexing your wrists, lifting it as high as possible while keeping your forearms flat on the bench.
4. Slowly lower the barbell back to the starting position, fully extending your wrists. Repeat for the desired number of repetitions.

## Form tips

- Keep your forearms pressed firmly against the bench to isolate the wrist movement.
- Use a controlled motion to lift and lower the barbell, avoiding any jerking movements.
- Avoid using your shoulder or upper arm to lift the weight.

## Similar exercises

- [Wrist Curl Dumbbell](https://hi.fitness/exercises/wrist-curl-dumbbell) - Forearms · Dumbbell
- [Wrist Extension Dumbbell](https://hi.fitness/exercises/wrist-extension-dumbbell) - Forearms · Dumbbell
- [Dumbbell Over Bench Wrist Curl](https://hi.fitness/exercises/dumbbell-over-bench-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Over Bench Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-over-bench-reverse-wrist-curl) - Forearms · Dumbbell
- [EZ Bar Seated Wrist Curl](https://hi.fitness/exercises/ez-bar-seated-wrist-curl) - Forearms · EZ bar
- [Cable Wrist Curl](https://hi.fitness/exercises/cable-wrist-curl) - Forearms · Cable
- [Dumbbell One Arm Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-wrist-curl) - Forearms · Dumbbell
- [Dumbbell One Arm Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl) - Forearms · Dumbbell