forearmsbarbell
barbell palms up wrist curl over a bench
barbell palms up wrist curl over a bench is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
Step 2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
Step 3. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
Step 4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
bicepsshoulders
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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