ForearmsBeginnerBarbell

Palms-Up Barbell Wrist Curl Over A Bench

The Palms-Up Barbell Wrist Curl Over A Bench primarily works the forearms. It is a strength movement performed with barbell.

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Primary muscle: Forearms
Secondary muscles: None listed
Equipment: Barbell
Force: Pull
Movement pattern: Isolation
Movement category: Isolation

Palms-Up Barbell Wrist Curl Over A Bench reference position 1

Palms-Up Barbell Wrist Curl Over A Bench reference position 2

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How to

Movement instructions

How to do the Palms-Up Barbell Wrist Curl Over A Bench

Start out by placing a barbell on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.

Technique guidance

Palms-Up Barbell Wrist Curl Over A Bench: breathing, mistakes and safety

Breathing

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Common mistakes

Swinging the body to move more resistance.
Letting another joint take over the movement.
Using a load that prevents a smooth, controlled range.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Palms-Up Barbell Wrist Curl Over A Bench

Keep the same barbell setup, range of motion and recording method when comparing Palms-Up Barbell Wrist Curl Over A Bench sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Palms-Up Barbell Wrist Curl Over A Bench

Forearms is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary Forearms

Swap it

Different equipment, same muscle

If the Barbell is taken

These movements also target the forearms using something else.

Bottoms-Up Clean From The Hang PositionKettlebells

Cable Wrist CurlCable

Dumbbell Lying PronationDumbbell

Farmer's WalkOther

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