barbell palms up wrist curl over a bench
barbell palms up wrist curl over a bench exercise guide with muscles, equipment, animation and step-by-step instructions. Target: forearms. Equipment: barbell.
- Target muscle
- forearms
- Muscle group
- biceps
- Body part
- lower arms
- Equipment
- barbell
Secondary muscles
biceps, shoulders
How to perform
- 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.