Barbell Palms-Up Wrist Curl

Barbell Palms-Up Wrist Curl is an isolation exercise that primarily targets the wrist flexors, located on the inner part of the forearm. It is a beginner-friendly exercise designed to strengthen the forearms and improve grip strength. This movement is commonly incorporated into training routines focused on enhancing wrist stability and overall arm strength.

The simplicity of the Barbell Palms-Up Wrist Curl makes it accessible to those new to weightlifting, while still providing value for more experienced lifters. Strong forearms not only improve performance in various upper-body exercises but also aid in daily activities that require grip strength.

1. Sit behind a flat bench and place your forearms on the bench, palms facing up, with your wrists hanging slightly over the edge. Ensure your elbows are securely resting on the bench for stability.
2. Hold a barbell with an underhand grip (palms facing up), allowing your wrists to extend so the barbell rolls down toward your fingers, fully stretching your wrist flexors.
3. Curl the barbell upward by flexing your wrists, lifting it as high as comfortably possible.
4. Squeeze at the top of the movement, then slowly lower the barbell back to the starting position.
5. Repeat for the desired number of repetitions.

This is generally a low-risk exercise when performed with proper form and moderate weight. However, improper technique or overloading can lead to wrist strain or tendon irritation.

To minimize the risk of injury, use lighter weights initially and focus on smooth, controlled movements. Avoid sudden jerks or excessive wrist bending. If you have a history of wrist issues, consider using wrist wraps for added support or consult a healthcare professional before incorporating this exercise into your routine.