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 a superb exercise for targeting the muscles of your forearms. This exercise primarily focuses on the flexor muscles located on the underside of your forearms, as well as the brachioradialis muscle situated on the outer part of your forearm. By strengthening these muscles, you can not only improve your grip strength but also enhance your overall arm and upper body strength. To perform this exercise, you will need a flat bench and a barbell. Begin by sitting on one end of the bench and holding the barbell with an overhand grip, with your palms facing up. Rest your forearms on the bench, allowing your wrists to hang over the edge. This will be your starting position. Next, while keeping your forearms stationary, exhale and slowly curl your fingers upward, drawing the barbell towards your body. Make sure to squeeze your forearms as you complete the curling motion. Pause for a brief second at the top of the movement and then inhale as you slowly lower the barbell back to the starting position. To optimize the benefits of this exercise, it is important to maintain proper form and control throughout the entire range of motion. Avoid using excessive weights or swinging motions, as this can lead to injury. Start with lighter weights and gradually increase the resistance as you build strength and confidence. Incorporating the barbell palms up wrist curl over a bench into your fitness routine can help enhance not only your forearm strength but also your overall upper body functionality. Remember to always warm up before performing any exercise and consult with a fitness professional to ensure this exercise is suitable for your specific fitness goals.


  • Sit on one end of a flat bench with your feet flat on the floor.
  • Grab a barbell with an overhand grip, palms facing up.
  • Rest your forearms on your thighs so that your wrists hang off the edge of your knees.
  • Allow the barbell to roll down to the fingertips, fully stretching your wrists.
  • Curl the barbell upwards by flexing your wrists, bringing it as high as possible.
  • Squeeze your forearms and hold the contraction for a brief second.
  • Slowly lower the barbell back down to the starting position, fully extending your wrists.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that you can handle comfortably to avoid straining your wrists.
  • Ensure that your wrists are fully extended at the starting position and maintain this position throughout the exercise.
  • Focus on slow and controlled movements, emphasizing the contraction of the forearm muscles.
  • Avoid using excessive momentum by keeping your upper arms and shoulders still during the exercise.
  • Maintain a proper grip on the barbell to ensure stability and prevent it from slipping.
  • Engage your core muscles to maintain a stable and neutral spine position.
  • Breathe continuously throughout the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • Gradually increase the weight as your strength improves, but always prioritize proper form over heavy weights.
  • Pair this exercise with other forearm and grip strength exercises to create a well-rounded training program.
  • Listen to your body and adjust the intensity or range of motion if you experience any discomfort or pain.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine