Wrist Rotations with Straight Bar

ForearmsBarbellBeginnerIsolation

Wrist Rotations with Straight Bar — start position — START

Wrist Rotations with Straight Bar — finish position — FINISH

How to do it

01Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
02Alternating 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.
03Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

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