Barbell Palms Up Wrist Curl Over A Bench

Description

How to Do Barbell Palms Up Wrist Curl Over A Bench

1. 1
   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.

2. 2
   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.

3. 3

   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.

4. 4

   Exhale as you powerfully curl the barbell upward by flexing your wrists, squeezing your forearms at the top of the movement.

5. 5

   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.