Palms-Up Barbell Wrist Curl Over A Bench

Technique

How to perform Palms-Up Barbell Wrist Curl Over A Bench

1. Kneel facing a bench and hold a barbell with your palms up.
2. Rest both forearms on the bench so your hands extend beyond the edge.
3. Keep the bar in your palms and lower it by extending the wrists.
4. Flex the wrists to curl the bar toward the inner forearms without lifting your elbows.
5. Lower the bar slowly through the same wrist motion.
6. Repeat with a steady forearm position rather than letting the bar roll into the fingertips.

Programming relevance

Muscles involved

Primary targets: Flexor Carpi Radialis, Flexor Carpi Ulnaris.