Palms-Up Barbell Wrist Curl Over A Bench

Palms-Up Barbell Wrist Curl Over A Bench is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with barbell.

How to do it

1. 1Start out by placing a barbell on one side of a flat bench.
2. 2Kneel down on both of your knees so that your body is facing the flat bench.
3. 3Use 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.
4. 4Start out by curling your wrist upwards and exhaling.
5. 5Slowly lower your wrists back down to the starting position while inhaling.
6. 6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
7. 7Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.