Arms / Beginner / Isolation (single joint)

Seated Palm-Up Barbell Wrist Curl

A barbell isolation exercise for the forearms.

At a glance

Primary

Forearms & grip

Equipment

Barbell

Movement pattern

Grip

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

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.

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