Barbell wrist curl alternative. Find out exercise alternatives that offer a similar effect.

Barbell wrist curl alternative Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. You can also slightly adjust the angle of the dumbbell so that it is a little easier on your wrist as holding Proper Form 1. Aug 13, 2025 · The standing dumbbell curl is similar to the standing barbell curl and is a good alternative to the preacher curl. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Oct 11, 2022 · Barbell Curls If you don’t a cable machine, don’t worry, Barbell Curls are a perfect (some would even say better) alternative to their cable cousin. Sit on a bench and hold a barbell with an overhand grip (palms facing down). By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. In this guide, we’ll look at how to do barbell wrist Jan 8, 2022 · Learn how to do the seated barbell wrist curl over a bench in the palms up position. Reverse Dumbbell Wrist Curl for your core Curious about which one brings better gains or the prime slot to insert each for the best payoff? The barbell wrist curl targets the wrist flexors to improve forearm strength and endurance. Apr 9, 2025 · There's loads of bad exercises out there. This exercise is typically performed while seated and involves curling a barbell with the hands to work on grip strength and forearm muscle development. Apr 11, 2024 · Strengthen and sculpt your arms with our top alternatives to barbell curls. Dec 31, 2021 · Find the most effective barbell curl alternative for building muscle by reading our guide to the best substitute and replacement exercises. Some people experience wrist discomfort during regular curls with a straight bar. Learn the technique and benefits in 2025 here. Detailed instructions on how to perform the Seated Hammer Wrist Curl. Dec 4, 2021 · But many people don’t like this exercise because it hurts their wrist when performing reverse curls. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. Jul 1, 2025 · The EZ bar curl is a way to make this classic bicep exercise more comfortable. Learn how to do barbell curls to get bigger biceps, and also avoid wrist pain when doing them. Read our barbell wrist curl guide. Nov 18, 2025 · Coach's Comment 1. It’s one of the best ways to build grip strength, forearm endurance, Mar 23, 2022 · Curls are a must for bigger biceps, but your progress will soon stall if all you do is barbell curls. Many of us don’t have enough wrist mobility to do this exercise. In this guide, I’m going to go over 11 Barbell Curl alternatives and hopefully at least one of them will work for your particular situation. It's an essential workout to have strong and thick forearms! How to Wrist Roller Detailed instructions on how to perform the One Arm Dumbbell Reverse Wrist Curl. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Yet, for many people, these movements, such as the barbell forearm curl, can cause debilitating wrist pain. Hammer curls also target the brachialis muscle and enhance stability in the wrist and elbow joints. Jan 8, 2022 · Learn how to do palms down dumbbell wrist curls over a bench or while using a barbell. Looking for alternative exercises to target the same muscle groups as the EZ barbell standing wrist curl? Consider trying the cable reverse wrist curl and dumbbell wrist flexion and extension. Barbell reverse wrist curls are an excellent isolation exercise for strengthening your forearms and grip. Learn how to do the behind the back wrist curl with a barbell. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. The advantage that the standing dumbbell curl has over the preacher curl is that by using dumbbells, you can ensure that your stronger bicep does not take over the other. Target your biceps and build strength with these substitute exercises. Besides this variation, there are other options like dumbbell wrist curls, hammer grip wrist curls, and reverse grip barbell wrist curls to incorporate into your workout Oct 12, 2022 · Maybe you don’t have the proper equipment, maybe barbell curls bother your wrist or elbow, or maybe you just want to switch up your workout. Hammer curls is my vote. A fitness expert explains 5 biceps exercises to avoid and the alternative moves to do for workouts instead. Jan 8, 2022 · Barbell reverse wrist curl alternatives If you don’t have access to a barbell or want to piece together your own custom forearm routine, then choose a few of these exercises and create your own workout. If you find Reverse Wrist Curls to be too Detailed instructions on how to perform the Barbell Curl. Related –> 11 Alternatives for Barbell Curls that also Develop Strong Biceps Benefits Some potential benefits of performing barbell curls include Feb 12, 2025 · The EZ bicep curl is a bicep curl alternative that focuses on the same muscle group, the biceps, or biceps brachii, as the standard bicep curl. Check out the Barbell Jul 4, 2024 · Curls are not the only way to build bigger, stronger biceps. The reverse standing wrist curl stands out among forearm curl exercises because of its unique body position. Keeping your elbows and upper arms stationary, curl the weight up as far as possible. Step-by-step exercise guide, video, and form tips. Sep 7, 2024 · 3. Keep the wrist neutral by keeping the forearms engaged. The Seated Barbell Wrist Curl is an effective exercise designed to strengthen the muscles of the forearms, particularly the wrist flexors. In my experience, the wrist and forearms give out before any upper arm muscles do whenever I reverse curl. Apr 1, 2023 · The barbell curl can be a menacing exercise for stiffer lifters. The EZ bar curl can help you reduce this discomfort. Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. Conclusion Incorporating wrist curl alternatives like reverse wrist curls, reverse curls, farmer’s walks, wrist rollers, and dead hangs can significantly improve forearm strength, grip endurance, and overall wrist stability. Find out exercise alternatives that offer a similar effect. Jan 8, 2022 · Learn how to do the standing wrist curl with a barbell to work your forearms. We reveal the best barbell curl alternatives for bigger, more muscular biceps. Slowly lower the barbell back down to the starting position. So in this article, I will share with you some of the best reverse curl alternatives exercises that you can do comfortably without any Barbell wrist curls, though considered a foundational forearm exercise, often find themselves overshadowed by other alternatives. Jan 8, 2022 · Learn how to do the behind the back wrist curl for your forearms with perfect form using barbells, cables, and even dumbbells. However, the movement is similar to other exercises, as you hold a barbell in your hand and move the weight by flexing and extending The neutral grip used in T-bar rows makes them easier on the wrists and shoulders compared to traditional rows. One of the easiest exercises to pick up for a beginner. Learn How To Perform The Barbell Wrist Curl (female) Exercise Correctly With Our Video Guide. org Jan 20, 2023 · Your standard biceps curls—dumbbell curls, barbell curls, almost any type of curl—works best with your wrists staying throughout each set from a neutral position. These exercises target different muscles in unique ways, offering a balanced approach to forearm training. Feb 25, 2022 · Here, I have shared some of the best barbell bicep curl alternatives that you can do without any pain or discomfort. Whatever the reason, if you need a Barbell Curl alternative, you’re in the right place. The Barbell Wrist Curl is a great exercise for isolating and strengthening your forearm muscles. Try regular Hammer curls and also pinwheel curls. Jan 8, 2022 · Ditch the straight bar Exercises such as the reverse barbell wrist curl or the standing barbell wrist curl certainly have their place. Because of the unique setup and angle, Barbell Spider Curls remove pretty much all momentum and allow you to really focus on hitting the biceps. A complete barbell curls workout is included! Nov 6, 2025 · Hesitating over Barbell Wrist Curl vs. Squeeze your wrist muscles as you lift the barbell. Some of these exercises can be done at home if you have basic gym equipment. Lower the weight back down in a controlled manner until your wrists are slightly extended. do behind the back wrist curls have any real benefit over standard ones on a bench? I want to grow my Forearms and keep seeing the btb wrist curls and was curious to see whether it was better than just a standard wrist Curl Supported by a bench? Detailed instructions on how to perform the Barbell Reverse Curl. To fix this problem, I’m providing you with the best barbell alternatives to pump your biceps until your sleeves don’t fit. It’s a straightforward, simple-to-execute movement that fits neatly into any routine. Learn how to do this exercise, the muscles worked, and the main benefits. Keeping your elbows close to your body and your upper arms stationary, curl your wrists up to lift the barbell. Check out the Reverse Barbell Wrist Curl Guide page of our blog! Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. Slowly lower back to the starting position and repeat for the desired number of reps Dec 15, 2022 · Don’t allow the wrists to bow back when holding and curling the bar. Both types of bicep curls will help you work out upper arm muscles like your biceps brachii, brachialis, and Oct 12, 2022 · Band Curls Band Curls are another good reverse curl alternative if you don’t have access to a barbell. Reverse Curl Reverse Curls use the same overhand (pronated) grip as Reverse Wrist Curls, but they also get the biceps into play as well. Instead of stabilizing your forearms while sitting on a weight bench or resting them on your thighs, your arms are positioned sideways behind your back. This makes it a more comfortable exercise to perform, especially for people with wrist pain. Wrists and elbows can take a beating when hitting biceps with a straight bar. . Also, see 5+ amazing alternatives! Sep 1, 2023 · The barbell wrist curl makes forearm training accessible. 2. A hammer curl is an effective alternative to standard biceps curls and reverse curls. And do you know what? They’re fantastic for the forearms. EZ Bar Curl The EZ bar is a curved barbell with a more ergonomic grip than a straight barbell. Nov 8, 2022 · Barbell Spider Curls is a unique Cable Curl alternative that is done with a barbell on an adjustable bench. Here’s how to do the barbell wrist curl. This alternate exercise utilizes a curved bar, which helps reduce wrist strain and has advantages over a straight barbell. Get jacked arms with these seven trainer-approved curl alternatives and workout. 3. Detailed instructions on how to perform the Barbell Reverse Wrist Curl. You’ll notice right away that the curl up is much harder because you’re maintaining the pronated grip going up and down, but they will do a great job of challenging your forearm muscles. Jan 8, 2022 · Learn how to do the standing reverse wrist curl for your forearms with perfect form in our step-by-step tutorial. Apr 23, 2025 · Dumbbell wrist curls build larger and stronger wrist flexor muscles - of which are the muscles along the underside of your forearm. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Also, discover the 5 crucial form mistakes that you must avoid. Jan 8, 2022 · Learn how to perform reverse wrist curls with dumbbells for your forearms. That’s why I love the EZ bar forearm curl. If you want to know a detailed guide to Barbell Wrist Curl, alternative exercises, and its benefits, check it out here. Plus, discover the 4 mistakes to avoid for the best results. Also, see the amazing benefits and alternatives that are on offer. Sep 20, 2025 · Stuck between choosing Dumbbell Wrist Curl and Reverse Barbell Wrist Curl for your core sessions? Wondering which is more effective or the right time to fit each into your plan? Jan 8, 2022 · Learn how to do the single dumbbell wrist curl so that you can train one forearm at a time and improve the symmetry of your physique. Nov 27, 2025 · If you want to know a detailed guide to Reverse Barbell Wrist Curl, alternative exercises, and its benefits, check it out here. Discover the mistakes to avoid and variations of the exercise. Also, if done with a barbell, has more chances of injury if you already have wrist pain. This will take pressure off the wrist that could otherwise lead to Barbell Curls being very uncomfortable on the wrists. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight. Jan 5, 2022 · Check out the top 7 most effective wrist curl alternatives and replacements for developing serious size and strength in your forearms. Strengthen Your Wrists And Improve Grip Strength In Just Minutes A Day! Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. Discover the proper form, the mistakes to avoid, and the many benefits. See full list on inspireusafoundation. Make sure your wrists are in line with your elbows and your arms are straight. Coach's Tips It's anterior arm muscle workout. If you have a resistance band, simply stand on the band and curl. Because we use our wrists in everything from simple daily activities like carrying bags to several Oct 12, 2022 · Reverse Wrist Curl Alternatives If you’re unable to do Reverse Wrist Curls (don’t have a barbell, uncomfortable on your wrists, etc) here are a few alternatives that you may be able to use as a substitute. However, their impact on forearm strength and stability remains unquestionable. By gripping a barbell with an overhand grip and moving it up and down using your wrists, you’ll effectively work your forearms. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Oct 12, 2022 · The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. Stand tall, grip the bar shoulder-width apart, keep elbows tucked and curl the bar up to shoulder level. Nov 26, 2022 · Barbell Reverse Curl If you don’t have dumbbells, my first suggestion for a Zottman Curl alternative would be Barbell Reverse Curls. The movement is similar to other forearm curls, involving bending and extending your wrists to move the barbell. Rest your forearms on your thighs and your wrists just beyond your knees. You can perform reverse wrist curls with either an underhand or overhand grip using a barbell, or with a cable machine, fitness band, or dumbbells, including the hammer grip Proper Form 1.