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Palms-Up Barbell Wrist Curl Over A Bench

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.0

Out of 10

Excellent

Exercise Rating Read Palms-Up Barbell Wrist Curl Over A Bench Reviews
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Palms-Up Barbell Wrist Curl Over A Bench Images

Palms-Up Barbell Wrist Curl Over A Bench
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Palms-Up Barbell Wrist Curl Over A Bench
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Palms-Up Barbell Wrist Curl Over A Bench Guide

Main Muscle: Forearms

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

Variations:

  • This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
  • You can also use a dumbbell instead of a barbell.



Alternative Exercises For Palms-Up Barbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

Muscle Targeted: Forearms

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Seated One-Arm Dumbbell Palms-Up Wrist Curl

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8.2

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Seated Dumbbell Palms-Up Wrist Curl

Muscle Targeted: Forearms

4.4

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Top 5 Rated Forearms Exercises

  1. Standing Palms-Up Barbell Behind The Back Wrist Curl
  2. Palms-Down Wrist Curl Over A Bench
  3. Farmer's Walk
  4. Wrist Roller
  5. Seated Palm-Up Barbell Wrist Curl

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Armbender

Tip: Palms-Up Barbell Wrist Curl Over A Bench

Exercise Rating
6/10

Nov 7, 2009 2:46 AM: This exercise should be done with perfect form. I see (mostly kids) trying to get as many reps from this exercise as possible because they feel the pump in their forearms. This will not help you, only injure your wrist. Keep your reps under 12 reps maintain strict form counting 2 seconds up and 2 seconds...+See More

Armbender BodyStats
Height:
5 '6" (1.68m)
Weight:
148 lbs
Up 19.0 lbs
Bodyfat:
7.0 %
More Body Stats


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