Wrist curls seated with a barbell

The principle is the same as in wrist extensions. You can also roll the barbell onto your fingers at the lowest point. At the top, it’s advisable to pause. Choose a weight that allows you to perform at least ten repetitions. This exercise is especially beneficial for beginners since their forearm muscles usually lag behind.

Nuances and Mistakes

1. Make sure your elbows do not lift. This means the forearm should remain fixed in a stationary position. Otherwise, the effectiveness of the exercise decreases significantly.

2. It is preferable to raise your wrists as high as possible and lower them as low as possible. This will increase the range of motion.

3. You can perform this either on your knees or on a bench. Personally, I don’t see a significant difference. However, when you place your hands on your knees, you may cheat by using your legs, rising onto your toes. This way, you can manage a few more repetitions.

4. This exercise can also be done with dumbbells. However, I believe this variation is less effective since the hands are not connected by the barbell in this case, making it less convenient.

5. Choose a weight that allows you to do at least 8 - 10 repetitions. Using a maximum weight can lead to wrist injuries.

6. You should grip the bar so that your forearms are parallel to each other. This means about shoulder-width apart, or slightly narrower.