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
Secondary muscles
Primary body parts
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.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.