Seated Palm-Up Barbell Wrist Curl

A lower arms exercise targeting the forearms, performed with barbell.

Seated Palm-Up Barbell Wrist Curl demonstration
Seated Palm-Up Barbell Wrist Curl — demonstration

Body part

Lower Arms

Equipment

Barbell

Target muscles

Forearms

Secondary muscles

—

How to do Seated Palm-Up Barbell Wrist Curl

  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.

  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

  3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.

  4. Lower the bar as far as possible while inhaling and keeping a tight grip.

  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Muscles worked

Primary (target)

Forearms

Secondary

None listed

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