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Forearms · Barbell

Palms-Up Barbell Wrist Curl Over A Bench

An isolation movement that trains your forearms, done with a barbell.

Palms-Up Barbell Wrist Curl Over A Bench, starting positionPalms-Up Barbell Wrist Curl Over A Bench, end position
EquipmentBarbell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Palms-Up Barbell Wrist Curl Over A Bench muscles worked, front viewPalms-Up Barbell Wrist Curl Over A Bench muscles worked, back view
ForearmsPrimary

How to do it

  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.

More forearm exercises

Palms-Down Wrist Curl Over A BenchStanding Palms-Up Barbell Behind The Back Wrist CurlBehind the Back Curl (Cable)Cable Wrist Curl
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