Seated Palm-Up Barbell Wrist Curl
How to do the Seated Palm-Up Barbell Wrist Curl
- 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.
How to program the Seated Palm-Up Barbell Wrist Curl
Sets and reps
As an isolation movement, the Seated Palm-Up Barbell Wrist Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Palm-Up Barbell Wrist Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Palm-Up Barbell Wrist Curl work?
The Seated Palm-Up Barbell Wrist Curl primarily targets the Forearms.
What equipment do I need for the Seated Palm-Up Barbell Wrist Curl?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Seated Palm-Up Barbell Wrist Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
