10 Best Barbell Wrist Curl Alternatives for Limited Equipment
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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Barbell Wrist Curl
- Primary muscle
- Forearms
- Equipment
- Barbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Biceps, Brachialis
How to perform Barbell Wrist Curl
- Sit on a bench with your feet flat on the ground and your knees bent.
- Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the barbell towards your forearms.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 
- Forearms
- Barbell
- Beginner
- Isolation
It uses the same equipment and still works the forearms.
How to perform this exercise
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 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
- Forearms
- Barbell
- Beginner
- Isolation
The same equipment, taken with an overhand grip.
How to perform this exercise
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 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
- Forearms
- Dumbbell
- Beginner
- Isolation
A good swap when you have dumbbells to work with, and it still works the forearms.
How to perform this exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 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
4. Dumbbell Finger Curls
89% match- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- Repeat for the desired number of repetitions, then switch to the other hand.
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
- Balance: harder to stay steady on than the Barbell Wrist Curl
5. Barbell Standing Back Wrist Curl
88% match- Forearms
- Barbell
- Beginner
- Isolation
The same equipment, done standing instead.
How to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
- Keeping your upper arms 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.
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 Curls
86% match- Forearms
- Barbell
- Beginner
- Isolation
Pick this when you want to work the forearms with more balance to manage.
How to perform this exercise
- 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 your thighs, allowing your wrists to hang off the edge.
- Slowly curl your fingers towards your palms, squeezing the barbell tightly.
- Hold the contraction for a moment, then slowly release your fingers back to the starting position.
- 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
- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 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
8. Barbell Reverse Wrist Curl
86% match- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your wrists upward, bringing the barbell towards your body.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- 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
9. Band Wrist Curl
85% match- Forearms
- Band
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench or chair with your feet flat on the ground.
- Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
- Slowly curl your wrists upward, squeezing your forearms.
- Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
- 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: a band, not free weights
- Body position: seated, the same as the Barbell Wrist Curl
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
- Lower the bar as far as possible while inhaling and keeping a tight grip.
- Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- 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
Barbell Wrist Curl FAQ
What muscles does Barbell Wrist Curl V. 2 work?
Barbell Wrist Curl V.2 primarily targets wrist flexors: flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, with secondary activation in the finger flexors and forearm pronators. To feel the target muscles, rest your forearm on a bench with the palm up and perform pure wrist flexion without moving the elbow.
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