Seated Wrist Curl



SEATED WRIST CURL - Barbell

TARGET MUSCLES:

TARGET MUSCLES:

  • Flexor Carpi Radialis (Forearm)
  • Flexor Carpi Ulnaris (Forearm)
  • Palmaris Longus (Forearm, When Present)

START POSITION:

  • Sit on a bench with the feet securely positioned on the floor.
  • Hold a light barbell with the palms facing upward and the hands at a comfortable width.
  • Rest the forearms on the thighs with the wrists extending slightly beyond the knees.
  • Keep the forearms supported and the wrists in a comfortable starting position.

PROCEDURE:

  • Keeping the forearms supported on the thighs, slowly lower the barbell by bending the wrists downward through a comfortable range of motion.
  • Maintain a secure grip on the barbell throughout the movement.
  • Contract the forearm muscles to curl the wrists upward, raising the barbell in a controlled motion.
  • Keep the forearms stationary and avoid using the elbows or shoulders to lift the weight.
  • Slowly return the wrists to the starting position under control.
  • Repeat using slow, controlled movements. (12-15 times)
Seated Barbell Wrist Curl
Image courtesy of Leonard Krasniqi