Seated Palm-Up Barbell Wrist Curl

How to do it

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.

Track it

Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.

More Forearms exercises

• Finger Curls Barbell
• Palms-Down Wrist Curl Over A Bench Barbell
• Palms-Up Barbell Wrist Curl Over A Bench Barbell
• Seated Palms-Down Barbell Wrist Curl Barbell
• Standing Palms-Up Barbell Behind The Back Wrist Curl Barbell
• Wrist Rotations with Straight Bar Barbell