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Palms-Up Barbell Wrist Curl Over A Bench

Performed with palms facing up (supinated) to bias the flexors, this variation primarily targets your Forearms. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Forearms

How to perform Palms-Up Barbell Wrist Curl Over A Bench

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

Frequently asked questions

Which specific muscles does the palms-up barbell wrist curl target?

This exercise primarily isolates the wrist flexors located on the inner side of the forearm. It is an isolation movement designed to increase forearm hypertrophy and grip strength.

What is the correct positioning for the forearms and wrists?

Rest your forearms on the bench with your wrists hanging just off the edge to allow a full range of motion. Keep your elbows tucked to ensure the tension remains on the forearm muscles.

What common mistake should I avoid during the eccentric phase?

Avoid letting the barbell roll too far into your fingertips unless you have the control to prevent dropping it. Maintain a firm grip and use a slow, controlled tempo during the descent.

How should a beginner progress if a standard barbell is too heavy?

Beginners can use a lighter fixed-weight bar or a pair of dumbbells to build foundational strength. Dumbbells also allow for a more natural wrist path if a straight bar causes joint discomfort.

What is the recommended set and rep range for forearm growth?

Perform 3 to 4 sets of 12 to 20 repetitions at the end of your workout. High-volume training is generally more effective for the forearms due to their high proportion of slow-twitch fibers.

Sample sets & reps for Palms-Up Barbell Wrist Curl Over A Bench

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Dumbbell Lying Pronation — dumbbell
  • Dumbbell Lying Supination — dumbbell
  • Farmer's Walk — other

See all Forearms exercises →

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