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Wrist Rotations with Straight Bar

Forearms
BarbellBeginnerPullIsolation
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Estimated starting range low
55–115.5 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
  2. 2Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
  3. 3Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

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Similar lifts

Cable Wrist Curl 44–99 lb × 8–12 Dumbbell Lying Pronation 22–49.5 lb × 8–12 Dumbbell Lying Supination 22–49.5 lb × 8–12 Finger Curls 55–115.5 lb × 8–12 Palms-Down Dumbbell Wrist Curl Over A Bench 22–38.5 lb × 8–12 Palms-Down Wrist Curl Over A Bench 77–110 lb × 8–12
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