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Forearms · Beginner

Barbell Palms-Up Wrist Curl over a Bench

Bench-supported barbell wrist flexion with the forearms fixed and palms facing up, targeting the wrist flexors.

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Barbell Palms-Up Wrist Curl over a Bench demonstration

Exercise overview

Training details

Forearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a bench and rest your forearms on the bench with your wrists hanging off the edge.
  2. 02Grip the barbell with your palms facing up.
  3. 03Curl the barbell upwards by flexing at the wrists, lifting the bar towards your body.
  4. 04Squeeze at the top of the movement, then slowly lower the barbell back to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Palms-Down Wrist Curl over a Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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