Exercise guide
Seated Palm-Up Barbell Wrist Curl
The Seated Palm-Up Barbell Wrist Curl trains the wrist flexors with both hands connected to one bar. Supporting the forearms on the thighs keeps the movement focused at the wrists.
Training context
How the Barbell Version Differs
A barbell keeps both wrists linked and may make differences in mobility more noticeable. Hand spacing should allow both wrists to move without being forced inward or outward.
Use a light bar and a comfortable range. The wrists do not need to drop as far as possible for the exercise to be effective.
Technique overview
Keep both forearms still as the bar moves
Sit with the forearms supported on the thighs and palms facing upward. Lower the bar by extending the wrists, then curl it upward without lifting the elbows or forearms. Pause briefly and repeat through the same controlled range.
Treat this as an overview and use a range, pace, and setup you can control.