Barbell Palms Up Wrist Curl Over A Bench

Targets the forearm flexors for mass and grip strength. The bench stabilization prevents cheating and ensures maximum tension on the flexors.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Barbell

Target Muscle Groups

Primary

Forearms

Secondary

Biceps

Setup

Sit and rest your forearms on a bench, palms facing up (supinated). Hold a barbell with your wrists over the edge.

Instructions

1. Curl the bar upward by flexing your wrists.
2. Squeeze the flexors at the peak.
3. Lower slowly, allowing the bar to roll slightly toward your fingers.
4. Keep your forearms stationary.
5. Maintain control.

Common Mistakes

1. Lifting the forearms off the bench.
2. Partial reps.
3. Using momentum.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.