Seated Palm-Up Barbell Wrist Curl
The Seated Palm-Up Barbell Wrist Curl is a beginner barbell exercise that works the Forearms. Follow the steps below.
Target musclesForearms
EquipmentBarbell
LevelBeginner
How to do the Seated Palm-Up Barbell Wrist Curl
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.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.Lower the bar as far as possible while inhaling and keeping a tight grip.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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.