This basic forearm exercise targets the inside of the forearms - the forearm flexor muscles.
Barbell Wrist Curl Technique & Execution
Hold a barbell using an underhand grip
Place your forearms flat on a bench with your hands and wrist extending just beyond the edge
Start with your wrists lowered as far down as it can go (you can slightly open your grip a bit to let the barbell roll down the palm of your hands a bit further
Curl your wrists and roll the weight up as high as you can go without your forearms coming up off the bench
Lower the weight back to starting position
Dumbbell Wrist Curl Forearm Exercise
As an alternative to the barbell wrist curl, you can use dumbbells instead allowing you to work each forearm separately.
Dumbbell Wrist Curl Technique & Execution
Holding a dumbbell, place your wrist on a bench so that your wrist and hand extends over the edge of the bench
Lower the weight down as far as possible, opening your grip slightly to let the weight roll down your palm
Close your grip again, and curl the weight up as high as you can
Then lower back down to starting position
Barbell Wrist Curls Behind the Back
This exercise works the flexor muscles of the forearm. It's one of the main power exercises for developing forearms where you can use heavy weights compared to other forearm exercises.
Behind the Back Wrist Curl Technique & Execution
Hold a barbell behind your back with your palm facing behind you
Open up your grip, and let the barbell slide down your palms on to your fingers
Roll the barbell back up into your hands and curl it as far up as you can, flexing your forearms
