Palms-Up Barbell Wrist Curl Over A Bench

A beginner strength exercise for the forearms, done with a barbell.

Palms-Up Barbell Wrist Curl Over A Bench: finishing position

Main muscles: Forearms
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Palms-Up Barbell Wrist Curl Over A Bench

Questions

What muscles does the Palms-Up Barbell Wrist Curl Over A Bench work?

Mainly the forearms.

Is the Palms-Up Barbell Wrist Curl Over A Bench good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Palms-Up Barbell Wrist Curl Over A Bench?

Good alternatives that train the forearms: Finger Curls, Palms-Down Wrist Curl Over A Bench, Seated Palm-Up Barbell Wrist Curl or Seated Palms-Down Barbell Wrist Curl.

How many sets and reps of the Palms-Up Barbell Wrist Curl Over A Bench should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).