Seated Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Pull

Seated Wrist Curl Instructions

  • Be seated on a flat bench with a barbell resting in your hands. 
  • Your palms are facing upward in a supinated position with your forearms resting on your quads.
  • Lower the bar towards the ground by only extending your wrist. Let your fingers extend slightly as well. 
    • Allowing your fingers to extend fully will limit the weight you can use.
  • At the bottom position, bring the barbell back towards you through wrist flexion. 
    • You should feel your forearms activated.
  • Create the mind-muscle connection that your forearms are controlling the movement
    • Not momentum or other musculature.


  • Not allowing your fingers to extend will put greater emphasis on the forearm musculature.
    • Extension of your fingers will create more of a grip strength stimulus. 
  • Don't bounce the weight up. This is a controlled motion.
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