Wrist Curl (Barbell)
Also called Seated Palm-Up Wrist Curl (Barbell), Seated Palm-Up Barbell Wrist Curl, BB Wrist Curl
How to do it
Hold a barbell with an underhand grip, hands spaced about shoulder width, and rest your forearms on your thighs or a bench with your wrists hanging free. Curl your wrists to lift the bar up, then slowly lower it back down.
Setup
Sit with both forearms supported on your thighs or a bench and wrists hanging beyond the edge. Hold the bar underhand at about shoulder width with the hands aligned to the forearms.
Where you should feel it
Along the palm-side forearms as the wrists flex and through a controlled stretch at the bottom. The elbows and forearms should stay planted.
When to use it
Use for progressively loaded bilateral wrist-flexor strength and grip support. Keep loads modest and perform smooth sets of 10-20 reps.