Seated palms-up wrist curl

The seated palms-up wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.


  1. Builds size and strength in the forearms
  2. Builds strength and flexibility in the wrists
  3. Develops grip strength that carries over to strength in other movements
  4. Trains wrist flexion

Seated palms-up wrist curl Images


Seated palms-up wrist curl Instructions

Seated palms-up wrist curl muscle diagram
  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.