Seated Palms-Up Barbell Wrist Curl with Foreams on Thighs

Differentiation: Mechanics

This variation of a Wrist Curl is unique. Here is how: you use an Olympic bar. You can lift heavier weight when you use an Olympic bar. Using heavier weight helps increase the size and strength of your forearms. Finally, your arms are anchored on your knees. This position makes your forearms work harder to balance the bar. Maintaining balance increases the work done by your forearms during the movement.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Position the Olympic bar on the floor at the end of the bench.

6) Sit on the bench.

7) Place your feet flat on the floor about shoulder-width apart.

8) Lean down to grasp the bar with your hands about shoulder-width apart - with your palms facing upward.

9) Lean forward slightly.

10) Rest your forearms on your upper thighs - with your palms facing upward.

11) ...and allow your hands to extend off of your knees so your wrists are pointed downward with the bar in your hands.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you curl the bar upward as far as possible.

3) Remember to only allow the wrists to lift the bar, and keep the forearms stationary on the thighs.

4) Hold briefly at the top position. You should feel the contraction in the inner forearms especially.

5) Then, inhale as you lower the bar to the starting position using a controlled movement.

6) ...back down to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your forearms stationary on your thighs during the curling and lowering movement. Focus on only moving your wrists.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use wrist wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your wrists, we have listed a link below to Wrist Wraps made by Schiek Sports Line - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Try to feel the stretch in your forearms as you lower the barbell.

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