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All exercises

Barbell palms up wrist curl over a bench

Beginner

Barbell palms up wrist curl over a bench is a isolation barbell exercise for the forearms, also working the biceps and front delts.

What it works

Primary muscle

Forearms

Also works

BicepsFront delts

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
  2. 2Rest your forearms on the bench, allowing your wrists to hang off the edge.
  3. 3Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
  4. 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell over bench one arm wrist curlDumbbell
  • Dumbbell seated palms up wrist curlDumbbell
  • Barbell palms down wrist curl over a benchBarbell
  • Barbell standing back wrist curlBarbell
  • Barbell wrist curlBarbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restBarbell palms up wrist curl over a bench

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