Wrist Curls (Palm-Up)
Wrist Curls (Palm-Up)
Targeted Muscle Groups
Primary Muscles:
- Wrist Flexors:
Secondary Muscles:
- Brachioradialis:
- Grip Muscles:
Equipment Needed
- Barbell:
- Flat Bench or Stable Surface:
- Weight Plates (for barbell):
How to Do Wrist Curls (Palm-Up): Step-by-Step Guide
Step 1: Set Up Your Position
- Seating Position:
- Forearm Placement:
Step 2: Begin the Curl
- Curl the Weight:
- Control the Movement:
Step 3: Lower the Weight
- Return to Starting Position:
Step 4: Repeat
- Perform Repetitions:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Use Light to Moderate Weight:
- Focus on Slow, Controlled Movements:
- Wrist Placement:
- Breathing:
- Stretch Your Wrists Between Sets:
Common Mistakes to Avoid
- Using Too Much Weight:
- Leaning Forward or Backward:
- Skipping the Negative (Lowering) Phase:
- Moving the Forearms:
Wrist Curls (Palm-Up)