The Seated Palms-up Wrist Curl is a form of exercise that targets the forearms. It is typically performed to get high reps of 10 to 15 reps per set or more to be used as part of grip arm-focused exercise.

The standing barbell wrist curl is an alternate wrist curl and a workout that helps focus on the muscles in the forearms.

Forearm strength is a must, and strengthening your forearms in different ways will enable you to lift weights that are heavier in a variety of exercises simply by improving your grip.

Forearms may be a restraining muscle to develop and might require a more frequent training regimen for a noticeable increase in force and size.

Instructions for Seated Palms-up Wrist Curl

  • Use a barbell in both hands with palms facing upwards; hands separated by shoulder length.
  • Put your feet on the floor at a distance less than the shoulder width.
  • Lean forward, and then place your forearms over your thighs. Keep your palms raised. Tips: Make sure that the wrists’ fronts rest over your knees. This is the starting point.
  • Reduce the bar as much as you can while exhaling and retaining a firm grip.
  • Then, curl the bar to the highest point possible, exhaling and flexing your forearms. Make sure to hold the flexion at the top for about a second. Recommend: Only the wrist should be moving.
  • variations: This exercise can be completed using two or one dumbbells. Alternatively, an EZ bar can be utilized.

Additional Information

  • Strengthens and builds size in the forearms
  • Increases strength and flexibility of the wrists
  • Develops grip strength that can carry into strength when performing other activities.
  • Training wrist to flex
  • Utilizing the slow eccentric (lowering the portion) during the workout could aid in reducing tension and connecting the mind muscles.
  • Do not open your fingers near the bottom of the movement. Instead, simply go through your wrist.

Alternates for Seated Palms-up Wrist Curl


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