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Seated Palm-Up Barbell Wrist Curl

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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Seated Palm-Up Barbell Wrist Curl Images

Seated Palm-Up Barbell Wrist Curl
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Seated Palm-Up Barbell Wrist Curl
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Seated Palm-Up Barbell Wrist Curl Guide

Main Muscle: Forearms

  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.

Variations: This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.



Alternative Exercises For Seated Palm-Up Barbell Wrist Curl

Seated Palm-Up Barbell Wrist Curl

Muscle Targeted: Forearms

9.0

Out of 10

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

8.2

Out of 10

Top 5 Rated Forearms Exercises

  1. Standing Palms-Up Barbell Behind The Back Wrist Curl
  2. Palms-Down Wrist Curl Over A Bench
  3. Farmer's Walk
  4. Wrist Roller
  5. Seated Palm-Up Barbell Wrist Curl

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of people found this tip helpful

VikingThunder

Tip: Seated Palm-Up Barbell Wrist Curl

Exercise Rating
10/10

Feb 12, 2012 7:13 AM: A must for anyone who wants to build forearm size. For extra burn, let the bar roll down to your finger-tips at the bottom of the motion. This forces you to curl your fingers up on the upwards movement, using the finger flexors in the forearm too. Therefore, you will build greater size and strength...+See More

VikingThunder BodyStats
Height:
6 '2" (1.88m)
Weight:
No Data
Bodyfat:
No Data
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of people found this tip helpful

mataylor

Tip: Seated Palm-Up Barbell Wrist Curl

Exercise Rating
8/10

Feb 13, 2010 8:42 PM: For an excellent burn try 10x10's for this one

mataylor BodyStats
Height:
5 '11" (1.80m)
Weight:
243 lbs
Down 5.0 lbs
Bodyfat:
No Data
More Body Stats


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