Barbell Palms Up Wrist Curl Over A Bench

Strengthen your wrist flexors and improve grip with the Barbell Palms Up Wrist Curl. Perform seated, forearms supported, curling a barbell with palms up.

IntermediateForearms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Palms Up Wrist Curl Over A Bench

Isolation

Barbell Palms Down Wrist Curl Over A Bench

Forearms · Wrist Extensors · Barbell

Intermediate

Isolation

Barbell Incline Wrist Curl with Chest Support

Forearms · Wrist Flexors · Barbell

Intermediate

Isolation

Barbell Standing Back Wrist Curl

Forearms · Wrist Flexors · Barbell

Intermediate

Isolation

Barbell Wrist Curl

Forearms · Wrist Flexors · Barbell

Beginner

Description

A weight lifting exercise primarily targeting the forearm muscles. The exercise involves palms up grip on a barbell while seated, and curling the wrists upwards.

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How to do Barbell Palms Up Wrist Curl Over A Bench

01
Setup
Sit at the end of a flat bench, grasping a barbell with an underhand (palms up) grip, hands shoulder-width apart. Your thumbs should wrap around the bar.
02
Setup
Rest your forearms on your thighs or a flat bench, allowing your wrists and hands to hang freely off the edge, knuckles pointing towards the floor.
03
Inhale as you slowly lower the barbell by extending your wrists, allowing the weight to pull your fingers open slightly for a full stretch in the wrist flexors.
04
Exhale as you powerfully curl the barbell upward by flexing your wrists, squeezing your forearms at the top of the movement.
05
Control the eccentric phase by slowly lowering the barbell back to the starting position, maintaining tension throughout the movement.

Tips

Maintain a controlled, slow tempo throughout the entire movement to maximize time under tension and muscle activation in the wrist flexors.
Keep your forearms firmly pressed against the bench or your thighs to isolate the wrist joint and prevent other muscles from assisting.
Use a full range of motion, allowing the barbell to stretch your wrist flexors at the bottom and achieving a strong contraction at the top.
Avoid using excessive weight; this exercise benefits more from strict form and high repetitions rather than heavy loads.

Common mistakes

Rounding the back or lifting the elbows off the bench means you're using too much body English; ensure your forearms remain stable and only your wrists move.
Using too heavy a weight often leads to a limited range of motion; reduce the load to allow for a full extension and flexion of the wrists.
Jerking the weight up indicates reliance on momentum rather than muscle; focus on a slow, controlled curl to isolate the wrist flexors effectively.

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Questions

What muscles does Barbell Palms Up Wrist Curl Over A Bench work?

Barbell Palms Up Wrist Curl Over A Bench primarily targets Wrist Flexors.

Is Barbell Palms Up Wrist Curl Over A Bench good for beginners?

Barbell Palms Up Wrist Curl Over A Bench is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Palms Up Wrist Curl Over A Bench?

You need Barbell to perform Barbell Palms Up Wrist Curl Over A Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Palms Up Wrist Curl Over A Bench?

Maintain a controlled, slow tempo throughout the entire movement to maximize time under tension and muscle activation in the wrist flexors. Keep your forearms firmly pressed against the bench or your thighs to isolate the wrist joint and prevent other muscles from assisting. Use a full range of motion, allowing the barbell to stretch your wrist flexors at the bottom and achieving a strong contraction at the top. Avoid using excessive weight; this exercise benefits more from strict form and high repetitions rather than heavy loads.

What are common mistakes when doing Barbell Palms Up Wrist Curl Over A Bench?

Rounding the back or lifting the elbows off the bench means you're using too much body English; ensure your forearms remain stable and only your wrists move. Using too heavy a weight often leads to a limited range of motion; reduce the load to allow for a full extension and flexion of the wrists. Jerking the weight up indicates reliance on momentum rather than muscle; focus on a slow, controlled curl to isolate the wrist flexors effectively.