Barbell Wrist Curl

Muscles worked by the Barbell Wrist Curl

Primary

Forearm FlexorsWrist Flexor Muscles

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Wrist Curl

1. Sit on a bench with forearms resting on the thighs, palms up.
2. Hold a barbell with hands shoulder-width, wrists hanging off the knees.
3. Let the bar roll down to the fingertips at the bottom.
4. Curl the bar up by flexing the wrists.
5. Lower under control.

Form tips

• Move only at the wrist — keep the forearms still.
• Roll the bar to the fingertips for full range.
• Use a thumbless grip if it helps wrist comfort.

At a glance

Barbell Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bilateral Dumbbell Wrist Curl
• Cable Wrist Curl
• Dumbbell Wrist Curl
• EZ-Bar Wrist Curl
• Kettlebell Wrist Curl
• Kneeling Wrist Stretch
• Plate Pinch
• Wrist Roller

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-wrist-curl",
  "name_en": "Barbell Wrist Curl",
  "name_de": "Langhantel Handgelenk-Curl",
  "name_es": "Curl de Muñeca con Barra",
  "description_en": "A barbell wrist curl that isolates the forearm flexors for grip and forearm size.",
  "description_de": "Ein Langhantel Handgelenk-Curl, der die Unterarmbeuger isoliert.",
  "description_es": "Un curl de muñeca con barra que aísla los flexores del antebrazo para fuerza de agarre y tamaño.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "barbell",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "grip_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with forearms resting on the thighs, palms up.",
    "Hold a barbell with hands shoulder-width, wrists hanging off the knees.",
    "Let the bar roll down to the fingertips at the bottom.",
    "Curl the bar up by flexing the wrists.",
    "Lower under control."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarme auf den Oberschenkeln, Handflächen oben.",
    "Halte eine Langhantel schulterbreit, Handgelenke ragen über die Knie.",
    "Lasse die Hantel unten bis in die Fingerspitzen rollen.",
    "Curle die Hantel hoch durch Beugen der Handgelenke.",
    "Senke kontrolliert ab."
  ],
  "instructions_es": [
    "Siéntate en un banco con los antebrazos sobre los muslos, palmas hacia arriba.",
    "Sujeta una barra con las manos a la anchura de los hombros, muñecas fuera de las rodillas.",
    "Deja que la barra ruede hasta las puntas de los dedos.",
    "Sube la barra flexionando las muñecas.",
    "Baja con control."
  ],
  "tips_en": [
    "Move only at the wrist — keep the forearms still.",
    "Roll the bar to the fingertips for full range.",
    "Use a thumbless grip if it helps wrist comfort."
  ],
  "tips_de": [
    "Bewege nur das Handgelenk — Unterarme bleiben ruhig.",
    "Rolle die Hantel für vollen Bewegungsumfang in die Fingerspitzen.",
    "Verwende einen daumenlosen Griff, falls bequemer."
  ],
  "tips_es": [
    "Mueve solo la muñeca — los antebrazos permanecen quietos.",
    "Rueda la barra a las puntas de los dedos para el rango completo.",
    "Usa un agarre sin pulgar si te resulta más cómodo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-wrist-curl-start.webp",
      "peak": "images/flat/barbell-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.