Arms
The main muscle group listed for this exercise.
Exercise guide
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench is a beginner-friendly arm exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
No secondary muscle group is listed for this variation.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Curl
Barbell Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseBarbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a beginner-friendly arm exercise performed with a barbell.
View exerciseClose-Grip EZ Bar Curl
Close-Grip EZ Bar Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseClose-Grip Standing Barbell Curl
Close-Grip Standing Barbell Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Palms-Up Barbell Wrist Curl Over A Bench.
What muscles does Palms-Up Barbell Wrist Curl Over A Bench work?
Palms-Up Barbell Wrist Curl Over A Bench primarily trains the arms.
Is Palms-Up Barbell Wrist Curl Over A Bench beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Palms-Up Barbell Wrist Curl Over A Bench?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.