Forearms
Wrist Rotations with Straight Bar
A forearm exercise rotating a barbell with your wrists to build forearm endurance.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit with your forearms resting on your thighs or a bench and hold a light barbell with an overhand grip.
- 2Let your wrists hang over the edge.
How to perform
- 1Rotate your wrists to roll the bar forward.
- 2Roll the bar back in the opposite direction.
- 3Keep your forearms still.
- 4Continue for a controlled series of repetitions.
Alternatives
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BeginnerCable Wrist CurlCable
BeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbell
BeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbell
BeginnerSeated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell
BeginnerSeated Two-Arm Palms-Up Low-Pulley Wrist CurlCable
BeginnerStanding Olympic Plate Hand SqueezeOther
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BeginnerPalms-Up Barbell Wrist Curl Over A BenchBarbell
BeginnerSeated Palm-Up Barbell Wrist CurlBarbell
BeginnerSeated Palms-Down Barbell Wrist CurlBarbell
BeginnerStanding Palms-Up Barbell Behind The Back Wrist CurlBarbell
BeginnerBarbell CurlBarbell
BeginnerBarbell Curls Lying Against An InclineBarbell
