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 Modified Push Up To Lower Arms.
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 1. Modified Push Up To Lower Arms
41% match- Forearms
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the forearms with bodyweight alone.
How to perform this exercise
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: forearms, the same as the Barbell Wrist Curl
- Equipment: bodyweight only, not free weights
- Body position: kneeling, not seated
- Balance: harder to stay steady on than the Barbell Wrist Curl
2. Hyperextension
37% match- Spine
- Bodyweight
- Intermediate
- Compound
A looser match: it works the spinal erectors rather than the forearms.
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not forearms
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not seated
3. Hyperextension (On Bench)
37% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: spine, not forearms
- Equipment: bodyweight only, not free weights
- Body position: lying face down, not seated
- Lats
- Bodyweight
- Beginner
- Compound
A looser match: it works the lats rather than the forearms.
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not forearms
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Barbell Wrist Curl
5. Three Bench Dip
35% match- Triceps
- Bodyweight
- Intermediate
- Compound
A looser match: it works the triceps rather than the forearms.
How to perform this exercise
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not forearms
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Barbell Wrist Curl
6. Elevator
35% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the forearms.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not forearms
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Barbell Wrist Curl
7. Inverted Row
35% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Wrist Curl
8. Inverted Row Bent Knees
35% match- Upper Back
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: upper back, not forearms
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Barbell Wrist Curl
9. Elbow Lift - Reverse Push-up
34% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not forearms
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not seated
10. Bench Dip On Floor
34% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not forearms
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Barbell Wrist Curl
- Balance: harder to stay steady on than 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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