Seated Palm-Up Barbell Wrist Curl
How to do the Seated Palm-Up Barbell Wrist Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
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Barbell
How to do the 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.
Log it, see it on your body.
Every Seated Palm-Up Barbell Wrist Curl set you log feeds Ascend's anatomy heatmap — so your forearms volume is visible at a glance — and counts toward your bodyweight-strength tier.
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