Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench is a resistance exercise - barbell wrist flexion exercise involving Wrist flexors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Wrist flexors
- Secondary muscles
- Finger flexors, Palmaris longus
- Exercise type
- Resistance exercise - barbell wrist flexion
Exercise technique
- Forearms
Kneel in front of the bench and support your forearms.
- Underhand grip
Grip the bar with your palms facing up.
- Free wrists
Place your hands beyond the edge of the bench.
- Bottom arc
Extend your wrists under control without releasing your grip on the bar.
- Curl
Curl your palms upward to raise the bar.
- Top hold
Squeeze briefly while keeping your elbows in place.
- Lower
Slowly return the bar to the bottom position.
Key technique points
- Do not roll the bar out of your hands as in a finger curl.
- Flex your wrists without bending them sideways.
- Fix your elbows on the pad.
- Choose comfortable hand spacing.
- Do not raise your torso to pull the bar.
- Do not force the bottom position with excessive stretching.
Common mistakes
Letting the bar roll to the fingers
This combines the wrist curl with a finger curl.
Lifting the elbows
This assists the target movement with the arm.
Tilting the wrist sideways
This changes the loading plane.
Swaying the torso
This raises the bar with momentum.
Excessive bottom range
This goes beyond the controlled limit.
One hand moving faster
This makes the bar lose its horizontal position.
Frequently asked questions
Palms-Up Barbell Wrist Curl Over A Bench: why is “Letting the bar roll to the fingers” a mistake?
This combines the wrist curl with a finger curl.
Palms-Up Barbell Wrist Curl Over A Bench: why is “Lifting the elbows” a mistake?
This assists the target movement with the arm.
Palms-Up Barbell Wrist Curl Over A Bench: why is “Tilting the wrist sideways” a mistake?
This changes the loading plane.
Palms-Up Barbell Wrist Curl Over A Bench: why is “Swaying the torso” a mistake?
This raises the bar with momentum.
Palms-Up Barbell Wrist Curl Over A Bench: why is “Excessive bottom range” a mistake?
This goes beyond the controlled limit.
Palms-Up Barbell Wrist Curl Over A Bench: why is “One hand moving faster” a mistake?
This makes the bar lose its horizontal position.
What should I focus on when doing Palms-Up Barbell Wrist Curl Over A Bench?
Do not roll the bar out of your hands as in a finger curl. Flex your wrists without bending them sideways. Fix your elbows on the pad. Choose comfortable hand spacing. Do not raise your torso to pull the bar. Do not force the bottom position with excessive stretching.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.