Palms-Up Barbell Wrist Curl Over A Bench

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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Exercise Rating Read Palms-Up Barbell Wrist Curl Over A Bench Reviews

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Main Muscle: Forearms

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.

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.

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Comment Type: Review Tip

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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