▸ Arms
Seated Palm-Up Barbell Wrist Curl
ForearmsBarbell
beginner · isolation · strength
A forearms movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
02
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
03
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.
04
Lower the bar as far as possible while inhaling and keeping a tight grip.
05
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.