Seated Palm-Up Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl is a strength - bilateral wrist flexion exercise involving Forearm flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm flexors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - bilateral wrist flexion
Exercise technique
- Bar
Take a shoulder-width underhand grip on the barbell.
- Sit
Sit at the end of a bench with your feet wider than shoulder width.
- Support
Place your forearms on your thighs and extend your hands in front of your knees.
- Start
Balance the bar evenly across both wrists.
- Lower
Maintain your grip and lower the bar to a comfortable bottom angle.
- Curl
Keep your forearms fixed and bend your palms upward.
- Pause
Squeeze briefly at the top, then lower slowly.
Key technique points
- Keep the right and left wrists aligned.
- Do not let the bar roll to your fingertips.
- Keep your elbows on your thighs.
- Choose the load according to wrist control.
- Relax your shoulders.
- Exhale as you lift.
Common mistakes
Lifting with the forearms
Do not replace the wrist curl with elbow movement.
Tilting the bar
Do not apply unequal force through the hands and raise one end.
Opening the grip
Do not relax your fingers enough to let the bar escape your palms.
Bending the wrists sideways
Do not twist the joints to force the straight-bar angle.
Bouncing from the bottom
Do not rebound quickly from the end of the stretch.
Shortening the range with excessive weight
Do not turn a controlled range into jolts of only a few millimeters.
Frequently asked questions
Seated Palm-Up Barbell Wrist Curl: why is “Lifting with the forearms” a mistake?
Do not replace the wrist curl with elbow movement.
Seated Palm-Up Barbell Wrist Curl: why is “Tilting the bar” a mistake?
Do not apply unequal force through the hands and raise one end.
Seated Palm-Up Barbell Wrist Curl: why is “Opening the grip” a mistake?
Do not relax your fingers enough to let the bar escape your palms.
Seated Palm-Up Barbell Wrist Curl: why is “Bending the wrists sideways” a mistake?
Do not twist the joints to force the straight-bar angle.
Seated Palm-Up Barbell Wrist Curl: why is “Bouncing from the bottom” a mistake?
Do not rebound quickly from the end of the stretch.
Seated Palm-Up Barbell Wrist Curl: why is “Shortening the range with excessive weight” a mistake?
Do not turn a controlled range into jolts of only a few millimeters.
What should I focus on when doing Seated Palm-Up Barbell Wrist Curl?
Keep the right and left wrists aligned. Do not let the bar roll to your fingertips. Keep your elbows on your thighs. Choose the load according to wrist control. Relax your shoulders. Exhale as you lift.
Related exercises
- Cable Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.