Bench Barbell Wrist Curl
Also known as: barbell bench wrist curl
In SetGrip: Barbell Wrist Curl (Bench)
Kneeling behind a flat bench with your forearms flat on the pad removes every source of slack the thigh-supported version allows: no knee bounce, no forearm slide, no elbow drift. Only your wrists move, which is exactly why the same barbell feels heavier here. Choose it when you want the strictest palms-up curl available.
How to do the Bench Barbell Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Easier and harder
Frequently asked questions
What muscles does the Bench Barbell Wrist Curl work?
The Bench Barbell Wrist Curl primarily works the forearms. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Bench Barbell Wrist Curl good for beginners?
Yes. The Bench Barbell Wrist Curl is rated beginner: it uses a barbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Barbell Wrist Curl?
If you cannot do the Bench Barbell Wrist Curl, try the Single Arm Bench Dumbbell Wrist Curl, the Dumbbell Wrist Curl or the Bench Barbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Barbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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