Seated Palms Up Barbell Wrist Curls

Exercise Tips

  • Use only your wrists and hands
  • Lean forward slightly but keep your back flat

Seated Palms Up Barbell Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week


Barbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Barbell, Flat Bench

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Sit on the edge of a flat bench with your knees bent, shoulder width apart and feet flat on the floor. Hold a barbell with an underhand grip, hands about a foot apart. Rest your forearms on your thighs so your hands are hanging over your knees. Allow the dumbbell to roll down onto your fingertiops.

  1. 1 Slowly curl the barbell up until your palms are fully closed around the barbell and your hands are in line with your forearms.
  2. 2 Slowly curl the barbell back down and let it roll down to your fingertips.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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