Exercise guide · Beginner · Compound

Barbell Palms Up Wrist Curl over a Bench: How to Do It & Muscles Worked

The barbell palms up wrist curl over a bench is an isolation exercise targeting the forearms, specifically the wrist flexors. It is performed by sitting on a bench, resting the forearms on the bench with wrists hanging off, and curling a barbell upwards using only the wrists.

Primary muscles
Forearms
Secondary muscles
Shoulders , Biceps
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell palms up wrist curl over a bench
Front view: muscles worked by the barbell palms up wrist curl over a bench. Primary: forearms. Secondary: shoulders and biceps.
Back view: muscles worked by the barbell palms up wrist curl over a bench. Primary: forearms. Secondary: shoulders and biceps.
Primary Secondary

How to do the barbell palms up wrist curl over a bench

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

Sets, reps and programming

Suggested sets, reps and rest for the barbell palms up wrist curl over a bench by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Palms Up Wrist Curl over a Bench alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.