Barbell Palms Up Wrist Curl Over A Bench
Barbell Palms Up Wrist Curl Over A Bench trades complexity for strength you can feel outside the gym, and it works as accessory volume for the arms.
How to do Barbell Palms Up Wrist Curl Over A Bench
- Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Barbell Palms Up Wrist Curl Over A Bench Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Palms Up Wrist Curl Over A Bench Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Barbell Palms Up Wrist Curl Over A Bench
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Barbell Palms Up Wrist Curl Over A Bench — Frequently Asked Questions
How do you do the Barbell Palms Up Wrist Curl Over A Bench?
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up. Rest your forearms on the bench, allowing your wrists to hang off the edge. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Palms Up Wrist Curl Over A Bench work?
The Barbell Palms Up Wrist Curl Over A Bench primarily targets the forearms. It is classified as a arms exercise and is performed with a barbell.
How many sets and reps of the Barbell Palms Up Wrist Curl Over A Bench should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Palms Up Wrist Curl Over A Bench good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Palms Up Wrist Curl Over A Bench?
Try the Weighted Standing Hand Squeeze, Cable Reverse Wrist Curl or the Dumbbell Reverse Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
