How to Do Barbell Wrist Curls
In this section, I’ll walk you through how to set up and perform the barbell wrist curl exercise using a flat bench. There are a few other methods and variations, which I will explain later.
Barbell Wrist Curls Setup
First, grab the barbell with an underhand grip and your pinkies touching the center knurling. If your bar doesn’t have a center knurl, your hands should be about 4 inches apart.
Next, sit down so the tops of your forearms rest lengthwise on the bench and your wrists hang over the edge. Your feet should be flat on the floor, and your arms should be bent about 90 degrees and remain at that angle.
Start with your wrist fully extended where the bar is closest to the floor, and you feel a stretch in your forearms, as pictured below.