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Palms-Up Wrist Curl Over Bench 101 Video Tutorial

Gym Main Variation Strength


Palms-Up Wrist Curl Over Bench
Palms-Up Wrist Curl Over Bench

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


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The Palms-Up Wrist Curl Over Bench is a forearm-focused exercise that also engages the biceps as a secondary muscle group. To perform this exercise, an individual utilizes a barbell and assumes a seated position with their forearms placed on a bench and wrists hanging over the edge. The primary objective is to curl the barbell upwards by flexing the wrists while keeping the palms facing upward throughout the movement. This specific positioning places a concentrated load on the forearm muscles, particularly targeting the flexors. The controlled lifting and lowering of the barbell work to enhance forearm strength and endurance, with the added benefit of engaging the biceps to a lesser extent. Incorporating the Palms-Up Wrist Curl Over Bench into a comprehensive training routine can contribute to overall forearm development and wrist flexibility.

How to Perform

  1. Begin by selecting a barbell and adopting a supinated grip, ensuring your palms are facing upward. Kneel in front of a flat bench with your hands spaced approximately shoulder-width apart.

  2. Place the back of your forearms on top of the bench, ensuring that your wrists extend just beyond the edge. This establishes the initial position for the exercise.

  3. Initiate the movement by bending solely at the wrists, allowing the barbell to descend as far as your range of motion permits. This downward position serves as the starting point for the exercise, emphasizing a full stretch in the forearm muscles.

  4. Execute a controlled wrist curl, raising the barbell towards your body. Concentrate on contracting the forearm muscles at the apex of the movement, emphasizing the squeeze for optimal engagement.

  5. Pause momentarily at the peak of the contraction, then gradually lower the barbell back to the initial position, maintaining deliberate and controlled movement throughout.

  6. Continue the sequence for the desired number of repetitions, focusing on the quality of each repetition to enhance forearm strength and endurance. Additionally, ensure consistency in form to minimize the involvement of secondary muscle groups, such as the biceps, for a more targeted forearm workout.


  1. Maintain a deliberate pace during repetitions, ensuring a slow and controlled execution to maximize the effectiveness of the Palms-Up Wrist Curl Over Bench. To intensify the workout, incorporate a brief pause and deliberately squeeze the forearms for a count of two at the pinnacle of each movement.

  2. Optimize the exercise by embracing a complete range of motion, allowing the barbell to descend as far as your flexibility allows at the bottom of the movement. This approach ensures a thorough stretch of the forearm muscles and contributes to a more comprehensive and beneficial workout.

How Not to Perform