Video
Instructions
- Sit in front of a flat bench holding a barbell with a supinated grip (palms facing up).
- Place your forearms flat on the bench with your wrists extending just beyond the edge, palms up.
- Let the barbell roll down by extending your wrists downward in a controlled motion.
- Flex your wrists upward to lift the barbell, keeping your forearms in contact with the bench.
- Pause briefly at the top, then lower the bar slowly back to the starting position.
Technical Tips
- Keep your forearms firmly pressed against the bench at all times.
- Do not allow your elbows or shoulders to move; isolate the motion to the wrists.
- Use a smooth, controlled tempo and avoid jerking the weight upward.
Breathing Tips
- Exhale as you lift the barbell by flexing your wrists.
- Inhale as you lower the barbell in a slow and controlled manner.
Restrizioni mediche
- Carpal tunnel syndrome
- Wrist or forearm tendinitis
- Post-operative wrist restrictions
The Seated Palm-Up Barbell Wrist Curl is a classic isolation exercise that targets the forearm flexors with precision. Performed seated in front of a bench, the forearms are fully supported on the bench surface with palms facing upward, allowing for strict execution and focused contraction. This setup maximizes muscle recruitment while minimizing involvement from surrounding joints. The exercise is effective for improving grip strength, wrist stability, and forearm hypertrophy, making it a valuable addition for athletes, lifters, and individuals looking to enhance functional forearm power. Using a barbell provides uniform resistance and allows for progressive overload. It's best suited for moderate weights and high control to prevent joint stress. Whether you're looking to build size, endurance, or joint resilience, this movement is a reliable and scalable tool for forearm development.
How should I position my arms during a seated palm-up wrist curl?
Rest your forearms fully on a flat bench with your palms facing up and wrists hanging just past the edge to allow full range of motion during the curl.
What is the benefit of keeping palms up during wrist curls?
Keeping your palms up specifically targets the wrist flexors, helping build strength and size in the forearms more effectively.
Should I support my forearms on a bench or on my thighs?
Supporting your forearms on a bench provides better stability and muscle isolation compared to placing them on your thighs.
Can wrist curls with palms up improve grip strength?
Yes, palm-up wrist curls directly strengthen the forearm flexors, which are key to improving overall grip strength.
Is the seated wrist curl safe for people with wrist pain?
If you have wrist pain or a history of injury, consult a medical professional first. Use light weights and proper form to reduce strain.