Seated Palm-Up Barbell Wrist Curl

Technique

How to perform Seated Palm-Up Barbell Wrist Curl

1. Sit on a bench holding a barbell with an underhand grip and your feet on the floor.
2. Lean forward and support both forearms on your thighs with the palms up and the wrists free beyond the knees.
3. Keep the forearms still and the grip closed as you lower the bar through wrist extension.
4. Flex the wrists to bring the palms upward without bending the elbows or rolling the bar into your fingertips.
5. Lower under control and repeat through the wrist range you can maintain without lifting the forearms.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.