Barbell wrist curl on knees

Category

Forearms

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Extensor Carpi Radialis Longus, Extensor Carpi Ulnaris

How to do it

1. Sit on a bench with your feet flat on the floor, holding a barbell with an underhand grip (palms facing up), hands placed shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang over the edge.
2. Start with your wrists extended so the barbell is lowered as much as possible while maintaining control.
3. Curl the barbell upward by flexing your wrists, lifting the barbell as high as possible while keeping your forearms stationary on your thighs.
4. Slowly lower the barbell back to the starting position by extending your wrists. Repeat for the desired number of repetitions.

Form tips

• Keep your forearms stationary on your thighs to isolate your wrist flexors.
• Avoid using your elbows to lift the barbell; focus on your wrist movement.
• Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.