IsolationBarbell
Standing Barbell Wrist Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Stand holding a barbell behind your back
- Grasp the bar with an underhand grip
- Let the bar hang with arms fully extended
- Keep your upper arms and elbows stationary
- Curl your wrists up as high as possible
- Only your wrists should move not your arms
- Squeeze your forearms at the top
- Slowly lower back to starting position
💡Coaching Cues
- ✓
Wrists only movement
- ✓
Curl as high as possible
- ✓
Arms stay still
- ✓
Squeeze forearms at top
- ✓
Control descent
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Moving elbows or upper arms
- ✗
Not achieving full range
