Barbell Palms Up Wrist Curl Over A Bench

Muscles worked

Setup

1. Kneel on the floor facing the long side of a flat bench.
2. Grasp a barbell with a shoulder-width, underhand (palms up) grip.
3. Rest your forearms on the bench so your wrists hang approximately 2-3 inches over the edge.
4. Shift your weight forward so your forearms are firmly pressed against the padding.

How to do it

1. Inhale and slowly lower the barbell by extending your wrists toward the floor, allowing the bar to roll down into your fingers for a full stretch.
2. Exhale as you curl the barbell upward by flexing your wrists, bringing the palms toward your inner forearms.
3. Squeeze the forearms at the top of the movement for a one-second pause.
4. Lower the weight back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your forearms glued to the bench; do not let your elbows lift.
• Ensure the movement occurs only at the wrist joint, not the elbows or shoulders.
• Avoid using momentum or 'swinging' the weight up.
• Maintain a full range of motion, from a deep stretch to a full contraction.

Pro tips

• To maximize muscle fiber recruitment, allow the bar to roll all the way to your distal phalanges (fingertips) at the bottom before curling back up.
• Focus on the mind-muscle connection by visualizing your forearm muscles shortening as you lift the bar.

Make it harder

• Perform the exercise with a thumbless grip to increase the challenge on the finger flexors.
• Add a 3-second isometric hold at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the barbell palms up wrist curl over a bench work?

The barbell palms up wrist curl over a bench primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the barbell palms up wrist curl over a bench?

The barbell palms up wrist curl over a bench uses barbell.

Is the barbell palms up wrist curl over a bench good for beginners?

Yes. The barbell palms up wrist curl over a bench is a beginner-friendly movement and a strong foundation to build on.

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• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Reverse Wrist CurlIntermediate · forearms