Seated Palm-Up Barbell Wrist Curl
Muscles worked
Instructions
- 1Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- 2Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 3Lean 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.
- 4Lower the bar as far as possible while inhaling and keeping a tight grip.
- 5Now 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Palm-Up Barbell Wrist Curl
The seated palm-up barbell wrist curl is one of the most direct exercises for building forearm flexor strength. The barbell allows heavier loading than dumbbells while keeping the movement perfectly symmetrical between both arms. Seated, with the forearms resting on the thighs and the wrists hanging over the knees, every rep is a pure wrist flexion with no help from the rest of the body. It's a classic forearm-builder, especially popular among strength and grip-sport athletes.
check_circleBenefits
- check_circleAllows heavier loading than dumbbells
- check_circlePerfectly symmetrical movement for both arms
- check_circleDirectly strengthens grip
- check_circleHighly effective staple forearm exercise
lightbulbExecution tips
- lightbulbKeep a firm grip throughout the set
- lightbulbPosition the front of the wrists right over the knees
- lightbulbCurl the bar through full range without lifting the forearms
- lightbulbUse progressive loading, the forearm adapts quickly
warningCommon mistakes
- warningLetting the forearms lift off the thighs
- warningUsing momentum to curl the bar up
- warningLoading too heavy and losing full range of motion
- warningNeglecting a controlled lowering phase
helpFrequently asked questions
Do I need a bench for this exercise?expand_more
No, simply sitting, even on a standard weight bench, is enough since the forearms rest on the thighs.
How many sets should I do?expand_more
2 to 3 sets of 15 to 20 reps are usually enough to properly train the flexors.
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