BB Wrist Curls
EquipmentBarbell
TypeIsolation
DifficultyBeginner
Primary:Forearms
📋 How to Perform
- Kneel beside a flat bench.
- Place your forearms flat on top of the bench surface.
- Hold a barbell with both hands, palms facing up.
- Let your wrists and hands hang off the edge of the bench.
- Curl your wrists upward, bringing the barbell toward your forearms.
- Squeeze at the top, then slowly lower back down.
- Repeat for desired reps.
💡 Pro Tips
- Keep your forearms pressed firmly on the bench.
- Move only at the wrist joint, not the elbows.
- The barbell allows for heavier loading than dumbbells.
⚠️ Common Mistakes to Avoid
- Setting the hands wider or narrower than the forearms, which bends the wrists sideways under load.
- Jerking the bar up from the bottom, which uses momentum instead of the forearm flexors.
- Keeping the bottom range short, which leaves out the stretched position of the forearm flexors.
