Seated Barbell Wrist Curl Video Guide

Exercise Profile

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

Exercise Instructions

  1. Grasp a barbell at shoulder width apart using an underhand grip and sit down on the end of a flat bench.
  2. Rest the back of your forearms on the top of your thighs so that your wrists are just off the end of your knees.
  3. Bending only at the wrists, let the barbell drop as far as possible. This is the starting position for the exercise.
  4. Slowly raise the bar up as far as possible squeezing the forearm muscles at the top of the movement.
  5. Pause, and then slowly lower the barbell back to the starting position.
  6. Repeat for desired reps.

Exercise Tips:

  1. Keep the rep timing slow, and pause/squeeze the forearms up the top for a count of two at the top of the movement for added intensity.
  2. Use a full range of motion by allowing the weight to drop as far as possible at the bottom of the movement.

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.