Seated Palm-Up Barbell Wrist Curl

Forearms

Seated Palm-Up Barbell Wrist Curl

Seated Palm-Up Barbell Wrist Curl (Start)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A seated forearm exercise where you curl a barbell with the palms up to build the wrist flexors and grip.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with your forearms on your thighs, palms up, holding a barbell.
2Let the bar roll to your fingers with your wrists hanging off your knees.

How to perform

1Curl the bar upward by bending your wrists.
2Hold briefly at the top.
3Lower slowly and let the bar roll toward your fingertips.
4Repeat.