Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench

The Barbell Palms Up Wrist Curl over a Bench is an effective exercise for strengthening and toning the muscles in your forearms and wrists. This exercise primarily targets the flexor muscles in your forearms, helping to improve grip strength and wrist stability. To perform this exercise, you will need a barbell and a bench. Start by sitting on the edge of the bench with your feet flat on the floor. Place your forearms on the bench, with your palms facing up and your wrists hanging slightly off the edge. Grip the barbell with an underhand grip and rest it on your fingertips just above your knees. Slowly curl your wrists upwards, bringing the barbell towards your body. Contract your forearms at the top of the movement, then lower the barbell back down towards your knees in a controlled manner. It's important to maintain proper form throughout the exercise by keeping your forearms and wrists steady on the bench and avoiding any excessive wrist movement. You should focus on feeling the muscles in your forearms working throughout each repetition. This exercise can be performed using different weights depending on your strength and fitness level. It's generally recommended to start with lighter weights and gradually increase as you become more comfortable and proficient with the movement. As with any exercise, it's important to listen to your body and avoid any excessive or jerky movements that could lead to injury. Always warm up properly before starting your workout and consult with a fitness professional if you have any specific concerns or medical conditions. Including the Barbell Palms Up Wrist Curl over a Bench in your workout routine can help improve grip strength and forearm muscle definition, making it a valuable addition to your upper body training regimen.


  • Start by sitting on a sturdy bench with a barbell placed on your lap.
  • Hold the barbell with an overhand grip, palms facing up, and your wrists resting on top of your thighs.
  • Lower your hands towards the floor as far as possible, keeping your palms facing up.
  • Slowly curl the barbell upwards by flexing your wrists, bringing the barbell as close to your forearms as possible.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Lower the barbell back to the starting position, allowing your wrists to extend fully.
  • Repeat the movement for the recommended number of repetitions.
  • Remember to use a weight that challenges you but still allows for proper form.
  • Ensure to maintain proper breathing throughout the exercise.
  • As with any exercise, it's important to warm up properly before starting.

Tips & Tricks

  • Start with a lighter weight and gradually increase it as your wrist strength improves.
  • Maintain proper form throughout the exercise by keeping your forearms flat on the bench and your wrists hanging off the edge.
  • Focus on the muscles in your forearms and avoid using momentum to lift the weight.
  • Exhale as you curl the weight up and inhale as you lower it back down.
  • Perform the exercise in a controlled manner, avoiding any jerking or sudden movements.
  • Avoid excessive wrist extension or flexion that may lead to discomfort or injury.
  • Combine this exercise with other forearm and wrist strengthening exercises for a well-rounded routine.
  • Be consistent with your training, aiming for at least 2-3 sessions per week.
  • Listen to your body and take rest days if needed, especially if you experience any pain or discomfort.
  • Remember to warm up before starting the exercise to increase blood flow and prepare your muscles.


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