10 Best Barbell Wrist Curl Alternatives for Equipment-Limited Gyms

The Barbell Wrist Curl is done seated with a barbell. Ranked closest by our scoring: the Palms-up Barbell Wrist Curl Over A Bench, the Palms-down Wrist Curl Over A Bench and the Palms-up Dumbbell Wrist Curl Over A Bench.

Barbell Wrist CurlWatch the Barbell Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Wrist Curl

The steps for the Barbell Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Barbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
  2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
  3. Slowly curl the barbell up towards your forearms by flexing your wrists.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Palms-up Barbell Wrist Curl Over A Bench

    1. Palms-up Barbell Wrist Curl Over A Bench

    99% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Barbell
    How to perform it
    1. Start out by placing a barbell on one side of a flat bench.
    2. Kneel down on both of your knees so that your body is facing the flat bench.
    3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Wrist Curl
    • Equipment: free weights, the same as the Barbell Wrist Curl
    • Body position: seated, the same as the Barbell Wrist Curl
  2. Palms-down Wrist Curl Over A Bench

    2. Palms-down Wrist Curl Over A Bench

    96% match

    Forearms · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Start out by placing a barbell on one side of a flat bench.
    2. Kneel down on both of your knees so that your body is facing the flat bench.
    3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Wrist Curl
    • Equipment: free weights, the same as the Barbell Wrist Curl
    • Body position: seated, the same as the Barbell Wrist Curl
  3. Palms-up Dumbbell Wrist Curl Over A Bench

    3. Palms-up Dumbbell Wrist Curl Over A Bench

    90% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells on one side of a flat bench.
    2. Kneel down on both of your knees so that your body is facing the flat bench.
    3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Wrist Curl
    • Equipment: free weights, the same as the Barbell Wrist Curl
    • Body position: seated, the same as the Barbell Wrist Curl
  5. Barbell Standing Back Wrist CurlPlay demonstration

    5. Barbell Standing Back Wrist Curl

    88% match

    Forearms · Beginner · Isolation

    The same equipment, done standing instead.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Wrist Curl
    • Equipment: free weights, the same as the Barbell Wrist Curl
    • Body position: standing, not seated
  6. Finger CurlsPlay demonstration

    6. Finger Curls

    86% match

    Forearms · Beginner · Isolation

    Pick this when you want to work the forearms with more balance to manage.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
    2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
    4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Barbell Wrist Curl
    • Equipment: free weights, the same as the Barbell Wrist Curl
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Wrist Curl

Barbell Wrist Curl FAQ

What muscles does Barbell Wrist Curl work?

Barbell wrist curls primarily load the wrist flexors, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, plus finger flexors. Performed with the forearm supported and only wrist motion, the exercise produces high local torque on those flexors while minimizing elbow contribution.

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