Seated Barbell Wrist Curl
Forearms rest on thighs while wrists curl a barbell upward.
- Level
- Beginner
- Equipment
- Barbell, Bench
- Movement
- Wrist curl · Seated
- Tracks
- Weight & Reps
Works
Forearms
How to do it
- Sit on a bench with feet flat on the floor.
- Rest your forearms on your thighs with palms facing up.
- Hang your wrists over your knees while holding a barbell.
- Lower the weight slowly until your fingers fully extend.
- Curl the bar upward by flexing only your wrists.
- Squeeze at the top before lowering back to the start.
Common mistakes
- Lifting the forearms off the thighs during the curl.
- Moving the elbows instead of isolating the wrists.
- Dropping the weight too fast without control.
Safety
Keep a firm grip at the bottom so the bar cannot roll out of your hands.
Tips
- Keep your forearms glued to your thighs throughout the set.
- Focus on rolling the bar into your fingers at the bottom.
- Avoid using momentum to swing the weight up.
Details
- Base movement
- Wrist curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Forearms supported
