Napra

Seated Palm-Up Barbell Wrist Curl

StrengthBeginner Forearms Adjustable (incline) benchBarbell
Seated Palm-Up Barbell Wrist Curl, step 1
1. Sit with your forearms on your thighs, wrists just past your knees, palms up; let the bar roll down at the wrist.
Seated Palm-Up Barbell Wrist Curl, step 2
2. Curl the bar up using only your wrists as far as you can; forearms stay on your thighs.

How to do it

  1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

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