Barbell Palms-Up Wrist Curl Over A Bench, Male demonstration, Start Start
Barbell Palms-Up Wrist Curl Over A Bench, Male demonstration, Finish Finish
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Barbell Palms-Up Wrist Curl Over A Bench

Forearms Bench Barbell Gym-based

Kneel in front of a bench with your forearms resting on it and wrists hanging off the edge, palms facing up, holding a barbell with an underhand grip. Curl the barbell upward by flexing your wrists, then slowly lower it back down, allowing your wrists to extend fully. Keep your forearms flat on the bench and move only your wrists throughout the exercise.

Target muscles
Forearms
Equipment
Bench, Barbell plus plates
Training style
Gym-based
Logged as
Weight and reps
Popularity
75 of 100

Barbell Palms-Up Wrist Curl Over A Bench: how to do it

  1. Begin by kneeling on the floor in front of a flat bench. Place your forearms on the bench with your wrists hanging off the edge, palms facing upward.
  2. Hold a barbell with both hands, gripping it with an underhand (supinated) grip. Your hands should be shoulder-width apart.
  3. Start with your wrists in a neutral position, allowing the barbell to rest in your fingers as your wrists extend downward.
  4. Slowly curl your wrists upward by contracting your forearm muscles, bringing the barbell up as high as possible.
  5. Pause briefly at the top of the movement to maximize the contraction.
  6. Gradually lower the barbell back to the starting position, allowing your wrists to extend fully.
  7. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common mistakes

A common error is lifting the forearms off the bench instead of isolating wrist movement. Avoid using excessive weight, jerking the bar, or failing to control the lowering phase, as these can reduce effectiveness and increase injury risk.

Alternatives

More Forearms exercises
Barbell Wrist Curl
Barbell Wrist Curl
Forearms Bench
Smith Machine Seated Wrist Curl
Smith Machine Seated Wrist Curl
Forearms Bench
Dumbbell Over Bench Wrist Curl
Dumbbell Over Bench Wrist Curl
Forearms Bench
Dumbbell Seated Palms-Up Wrist Curl
Dumbbell Seated Palms-Up Wrist Curl
Forearms Bench
Kettlebell Bottoms-Up Clean From The Hang Position
Kettlebell Bottoms-Up Clean From The Hang Position
Forearms Kettlebell
Cable Wrist Curl
Cable Wrist Curl
Forearms Bench
Wrist Roller
Wrist Roller
Forearms Weight plate

Questions about Barbell Palms-Up Wrist Curl Over A Bench

Which muscles does the Barbell Palms-Up Wrist Curl Over a Bench work?
This exercise primarily targets the forearm flexors, specifically the muscles responsible for wrist flexion. It helps build strength and endurance in the lower arm, which can improve grip performance in other lifts.
What equipment do I need for the Barbell Palms-Up Wrist Curl Over a Bench, and are there alternatives?
You’ll need a flat or padded bench and a barbell for proper execution. If you don’t have a barbell, you can use a pair of dumbbells or an EZ curl bar as an alternative.
Is the Barbell Palms-Up Wrist Curl a good exercise for beginners?
Yes, beginners can perform this exercise as long as they use a light weight to focus on proper form. Start slowly and avoid overloading the wrists to prevent strain.
What are common mistakes to avoid when doing Barbell Palms-Up Wrist Curls?
A common error is lifting the forearms off the bench instead of isolating wrist movement. Avoid using excessive weight, jerking the bar, or failing to control the lowering phase, as these can reduce effectiveness and increase injury risk.
How many sets and reps should I do for Barbell Palms-Up Wrist Curls?
For strength and endurance, aim for 3–4 sets of 12–20 reps with controlled movements. Adjust the load based on your experience level and ensure you maintain proper wrist positioning throughout.
Are there any safety tips for performing Barbell Palms-Up Wrist Curls over a bench?
Always warm up your wrists and forearms before training to reduce injury risk. Maintain a neutral wrist position at the start, avoid excessive bending, and use smooth, controlled motions rather than rapid jerks.
What variations can I try to make Barbell Palms-Up Wrist Curls more challenging?
You can use an EZ curl bar for more wrist comfort, perform the movement with one hand at a time for balanced strength, or add tempo variations such as slower lowering to increase muscle tension.