Exercises / Lower arms / Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbarbell
  • Levelbeginner
  • Forcepull
  • Typeisolation
  • Body partlower arms
Primary muscles
forearms, biceps
Secondary muscles
shoulders
Plan this in AIron

How to do it

  1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
  2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
  3. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
  4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Similar exercises