Seated Palms-Down Barbell Wrist Curl

What it is

This isolation exercise targets the muscles on the top of your forearms. You will use a barbell to strengthen your wrist extensors through a controlled curling motion. It focuses solely on wrist articulation for optimal forearm development.

Technique tips

• Position the back of your wrists directly over your knees.
• Keep your forearms stable and still on your thighs.
• Only your wrists should move during the curl.
• Control the bar through its full upward and downward range.
• Maintain a firm, consistent grip on the barbell.
• Exhale as you lift the bar and inhale as you lower it.

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.