Palms-Up Barbell Wrist Curl Over A BenchMuscles Worked
The palms-up wrist curl works your forearms, specifically the wrist flexors on the inner, palm side of the forearm. It's the counterpart to the palms-down version, and with your forearms resting on a bench, the wrist is the only joint that moves.
PrimaryForearms
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Set a barbell next to a flat bench and kneel so you face the bench.
- Grab the bar underhand with your hands about shoulder width and rest your forearms on the bench, wrists hanging just past the edge.
- Lower the bar slowly, letting your wrists bend back toward the floor.
- Curl your palms up toward the ceiling by flexing only at the wrist, and squeeze at the top.
- Lower under control and repeat, keeping your forearms flat on the bench.
Form tips
- Let the bar roll a little toward your fingers at the bottom for a longer range, as long as your grip stays secure.
- Keep your forearms still on the bench so only your hands travel.
- Use slow, controlled reps rather than bouncing out of the bottom.
Why it made the list
No. 2 of 10
Best Forearm Exercises
Targets the wrist flexors. The counterpart to palms-down. Together they cover both sides of the forearm.
More forearm exercises
See it on your own body map
Log your Palms-Up Barbell Wrist Curl Over A Bench sets in KasMaker and watch your forearms fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
