10 Best Seated Palm-up Barbell Wrist Curl Alternatives for Home Gyms

Ranked Seated Palm-up Barbell Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Seated Palm-up Barbell Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Seated Palms-down Barbell Wrist Curl

   96% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the forearms.

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. 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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
2. Play demonstration

   2. Dumbbell Over Bench Wrist Curl

   90% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand.
   2. Allow your wrists to hang over the edge of the bench.
   3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
   4. Pause for a moment, then slowly lower your wrists back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
3. 

   3. Seated Two-arm Palms-up Low-pulley Wrist Curl

   90% match

   • Forearms
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the forearms.

   How to perform this exercise

   1. Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
   2. Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up.
   3. Now hold the handle with both hands, palms up, using a shoulder-width grip.
   4. Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor.
   5. Lean forward and place the forearms on your thighs with the back of your wrists over your knees. This will be your starting position.
   6. Lower the bar as far as possible, while inhaling and keeping a tight grip.
   7. Now curl the bar up as high as possible while contracting the forearms. Tip: Only the wrist should move; not the forearms.
   8. After a second contraction at the top go back to the starting position as you inhale.
   9. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: a cable, not free weights
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
4. Play demonstration

   4. Dumbbell Over Bench Neutral Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells up towards your shoulders.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
5. 

   5. Standing Palms-up Barbell Behind The Back Wrist Curl

   86% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
   2. You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
   3. While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
   4. Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
   5. Repeat for the recommended amount of repetitions.
   6. When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: standing, not seated
6. Play demonstration

   6. Dumbbell Seated Palms Up Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
   4. Pause for a moment, then lower your wrists back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
7. Play demonstration

   7. Cable Wrist Curl

   85% match

   • Forearms
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a straight bar to a low pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the bar with an underhand grip, palms facing up, and your hands shoulder-width apart.
   4. Rest your forearms on a bench or pad, with your wrists hanging off the edge.
   5. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
   6. Pause for a moment at the top, then inhale and slowly lower the bar back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: a cable, not free weights
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
8. Play demonstration

   8. Barbell Wrist Curl

   85% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
9. 

   9. Palms-up Barbell Wrist Curl Over A Bench

   85% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing a barbell on one side of a flat bench.
   2. Kneel down on both of your knees so that your body is facing the flat bench.
   3. Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
   4. Start out by curling your wrist upwards and exhaling.
   5. Slowly lower your wrists back down to the starting position while inhaling.
   6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
   • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
   • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl
10. Play demonstration

    10. Dumbbell Over Bench One Arm Wrist Curl

    84% match

    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
    2. Rest your forearm on the bench with your wrist hanging off the edge.
    3. Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Seated Palm-up Barbell Wrist Curl
    • Primary muscle: forearms, the same as the Seated Palm-up Barbell Wrist Curl
    • Equipment: free weights, the same as the Seated Palm-up Barbell Wrist Curl
    • Body position: seated, the same as the Seated Palm-up Barbell Wrist Curl