BeginnerDynamicWrist Flexors
Wrist Curls with a Single Bar
The classic single-bar wrist curl is the baseline version of this movement — no angle variation, no equipment substitution, just a straight bar and the wrist flexors doing the work, useful as the exercise to progress-track against.
Muscles Worked
Wrist flexors, forearm
Equipment
Barbell
How to Do It
- 1Sit with forearm resting on your thigh or a bench, palm up
- 2Hold the bar with a relaxed grip
- 3Curl the wrist up, then lower with control
Sets & Reps
3-4 sets · 10-15 reps
Coaching Tips
- •Use full range of motion for maximum development
- •Control the negative (lowering) portion slowly
Common Mistakes
- ✕Gripping too wide or too narrow on the bar, which changes the load distribution across the wrist unevenly
- ✕Letting the bar roll toward the fingers uncontrolled at the bottom of the rep instead of lowering it with the same control as the lift
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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