Seated Barbell Wrist Curl Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Isolation
  • Pull (Bilateral)
  • Beginner
  • None
Forearms Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the desired weight, load it onto the bar, and assume a seated position with the forearms resting comfortably on your thighs.
  2. Utilize a supinated (palms up) grip and curl the bar towards your body using just the wrists.
  3. Once the forearm flexors are fully shortened, slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions.

Exercise Tips

  1. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  2. Try not to open the fingers at the bottom of the movement, just move through the wrist.

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10 Comments+ Post Comment

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Posted Tue, 05/28/2013 - 06:25

how long to repeat this work out, how many weeks .

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Posted Thu, 03/21/2013 - 16:10

Hi Steve, great content.

I'd like to ask about forearms in general:
As far as I know there are 3 different sides to train the forearms, upper, inner and that last end attached to the biceps (excuse my explanation)

1. so is it better to train all the different parts on the same day once a week? or divide the different sides let's say to 3 different days? so that means doing Wrist curls, and reverse wrist curls and reverse barbell curve on same day or not?

2. to get bigger and thick forearms, is it better to lower the sets and reps and use heavy weights or lower the weights and do more sets and reps?

Personally, i divide the 3 different workouts to 3 differnet days of my workout per week, at the end of each session, and do 3-4 sets of 10-15 repetitons of the respective exercise.

I am a forearms' freak and I really appreciate your help and advice.


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Posted Sun, 12/02/2012 - 08:10

A lot of the workouts are hard for me I'm at work and only have access to dumbell and smith machine

mnsjason's picture
Posted Thu, 12/06/2012 - 16:35

Hey Matt!

You might want to check out some dumbbell only routines, such as this one:

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Posted Mon, 10/22/2012 - 05:25

What weight would you recommend when starting out on barbell wrist curls? Also how many reps and sets would you recommend? I just don't want any injuries.

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Posted Tue, 09/11/2012 - 07:17

I didn't know that there was a forearm workout. I thought that when your working out the biceps triceps, your working out forearms as well.

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Posted Tue, 09/04/2012 - 05:30

how much weight is preferred?

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Posted Wed, 08/01/2012 - 04:26

Great stuff!!

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Posted Thu, 03/22/2012 - 04:39

Hello great video I was wondering how many sets and reps should be done for this exercise
Regards Chris

Steven's picture
Posted Thu, 03/22/2012 - 09:36

Hi Chris,

Most lifters choose about 3 sets for 8-15 reps, depending on goals.