Seated Palm-Up Barbell Wrist Curl

A classic isolation exercise that strengthens the forearm flexor muscles using a barbell with a supinated (palms-up) grip while seated.

Instructions

1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width apart.
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. 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 on the barbell.
5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second. Only the wrist should move.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep both forearms completely flat on your thighs; movement should occur only at the wrists.
• Use a slow, controlled tempo with emphasis on the downward phase for maximum time under tension.
• Start with light weight, even just an empty barbell; wrist flexors can fatigue quickly.
• Perform 12-15 repetitions per set for optimal forearm development.
• This standard wrist curl pairs perfectly with reverse wrist curls for complete forearm strengthening.