Palms-Up Barbell Wrist Curl Over A Bench

The Palms-Up Barbell Wrist Curl Over A Bench isolates the Forearms through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerbarbellpullisolation
Palms-Up Barbell Wrist Curl Over A Bench - starting position

Starting position

Palms-Up Barbell Wrist Curl Over A Bench - ending position

Ending position

Muscles Worked

Primary Forearms

The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Palms-Up Barbell Wrist Curl Over A Bench

  1. 1

    Start out by placing a barbell on one side of a flat bench.

  2. 2

    Kneel down on both of your knees so that your body is facing the flat bench.

  3. 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. 4

    Start out by curling your wrist upwards and exhaling.

  5. 5

    Slowly lower your wrists back down to the starting position while inhaling.

  6. 6

    Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

  7. 7

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Palms-Up Barbell Wrist Curl Over A Bench work?

The Palms-Up Barbell Wrist Curl Over A Bench primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.

Is the Palms-Up Barbell Wrist Curl Over A Bench good for beginners?

Yes, the Palms-Up Barbell Wrist Curl Over A Bench is suitable for beginners. Start with light weight to master the 7-step form before adding load.

What equipment do I need for the Palms-Up Barbell Wrist Curl Over A Bench?

You need barbell to perform the Palms-Up Barbell Wrist Curl Over A Bench. Most commercial gyms will have this available.

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