Lower Arms Exercise · Barbell

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Barbell Palms Up Wrist Curl Over A Bench

The palms-up wrist curl over a bench isolates the forearm flexors, the muscles that do most of the gripping work in daily lifting. Resting the forearm on the bench edge removes any assistance from the upper arm, leaving the wrist to do all the work. It's a simple, effective way to build grip endurance that carries over directly to deadlifts and pull-ups.

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Also known as: Bb Palms Up Wrist Curl Over A Bench

Category

Lower Arms

Equipment

Barbell

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Palms Up Wrist Curl Over A Bench

1. Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, palms facing up.
2. Rest your forearms on the bench so your wrists hang just past the edge.
3. With your forearms held still, exhale as you curl your wrists upward as far as you can.
4. Pause briefly in the contracted position, then inhale as you slowly lower the barbell back to the starting position.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the forearms.

Technique & Form Tips

Wrist flexion or extension moves the hand relative to the forearm. A palm-up curl uses flexion; a palm-down reverse curl uses extension. Keep the rest of the arm steady and match the grip and setup to the demonstration.

Common Mistakes to Avoid

• Moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.
• Using the wrong grip: Check whether the demonstration uses palm-up flexion or palm-down extension before starting.
• Forcing the range: Control the weight through a comfortable range without bouncing or letting the dumbbell roll out of your grip.

How to Breathe During This Exercise

Breathe steadily, exhaling as you raise the weight and inhaling as you lower it.

Comfort and Control

Use a light load and a comfortable range. Stop if the movement causes wrist or forearm pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Palms Up Wrist Curl Over A Bench mainly targets your Forearms, with your Biceps helping support the movement, along with your Shoulders.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms Barbell Standing Back Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms Dumbbell Lying Pronation Dumbbell · Forearms

Equipment Alternatives

Don't have barbell? These target the same forearms with different equipment.

Cable Reverse Wrist Curl Cable · Forearms Dumbbell One Arm Reverse Wrist Curl Dumbbell · Forearms Smith Seated Wrist Curl Smith Machine · Forearms

FAQ

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

The Barbell Palms Up Wrist Curl Over A Bench mainly works your forearms. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Barbell Palms Up Wrist Curl Over A Bench with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Palms Up Wrist Curl Over A Bench?

One mistake to watch for is moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Palms Up Wrist Curl Over A Bench?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Palms Up Wrist Curl Over A Bench?

The Cable Reverse Wrist Curl trains your forearms with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.