Seated Palm-Up Barbell Wrist Curl

What it is

This isolation exercise effectively targets the forearm muscles. You perform it seated, using a barbell with your palms facing up to curl your wrists. It specifically strengthens the flexors of your forearms, improving grip and wrist stability.

Technique tips

• Position your forearms firmly on your thighs, wrists just past your knees.
• Lower the barbell slowly, allowing a full stretch in your forearms.
• Curl the weight up fully, contracting your forearms at the peak.
• Ensure only your wrists move; keep your forearms stable throughout.
• Exhale as you curl the barbell up, inhale as you lower it down.
• Maintain a firm grip on the barbell through the entire movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.