Seated barbell wrist curl exercise

Seated barbell wrist curl

Exercise details

  • Target muscles: Wrist Flexors
  • Synergists: None
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a barbell with both hands using a supinated (underhand) grip, sit on a bench or chair.
  2. Rest the backs of your forearms on your thighs, with your wrists extending off your knees.
  3. Open your hands a little and allow the barbell to roll down into your finger tips.


  1. Exhale as you slowly close your hands, lifting the barbell into your palms, before curling the barbell upward by flexing your wrists.
  2. Hold for a count of two.
  3. Inhale as you reverse the movement by extending your wrists, opening your hands, and allowing the barbell to roll down into your finger tips.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • To ensure that you experience resistance throughout the full range of motion, keep your wrists and elbows at approximately the same height.
  • Instead of resting your forearms on your thighs, you can of course rest them on a flat bench so that your wrists extend off the end or side.
  • Use the seated barbell wrist curl to build your forearms and improve your grip strength. However, do not go very heavy with this exercise because your wrists aren’t designed to curl heavy weights.
  • Forearm exercises such as the seated barbell wrist curl can wear out your grip strength, so it’s best to leave them for the end of your workout, after you have completed all exercises for which grip strength is necessary, such as the barbell deadlift.
  • See also the behind-the-back barbell wrist curl, the dumbbell wrist curl over bench, and the dumbbell one-arm reverse wrist curl.

Seated barbell wrist curl video

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