Barbell Bench Palms-Up Wrist over Curl
Build forearm strength! A simple wrist curl exercise using a barbell and bench. Do it anywhere!
The Barbell Bench Palms-Up Wrist over Curl mainly works the forearms. You'll need: exercise bench or barbell.
Required Equipment
Barbell Bench Palms-Up Wrist over Curl Muscles Worked
Primary
Inner Forearm (wrist flexors)
Secondary
Forearm Flexor (brachioradialis)
Barbell Bench Palms-Up Wrist over Curl Variations and Alternatives
How to do the Barbell Bench Palms-Up Wrist over Curl
Barbell Palms-Up Wrist Curl Over a Bench
Setup:
Adjust the bench to a comfortable height. Sit on the edge of the bench with your legs hanging off.
Hold the barbell with both hands using an underhand grip (palms facing up).
Positioning:
Lay your forearms on the bench so that your wrists are just hanging off the edge.
Your hands should be approximately shoulder-width apart on the barbell.
Ensure your elbows are resting on the bench, and your arms are straight but not locked.
Starting Position:
Begin with your wrists in a neutral position (hands straight).
This is your starting position.
Movement:
Slowly curl the barbell upwards by flexing your wrists. Keep your forearms on the bench and only your wrists should move.
Squeeze at the top of the movement by holding the barbell as high as you can.
Returning to Start:
Gradually lower the barbell back to the starting position, allowing your wrists to fully extend without moving your forearms.
Repetitions:
Perform 10 to 15 repetitions for 2 to 3 sets, resting for about 30 seconds between sets.
Tips:
Start with a lighter weight to master the movement.
Keep your movements controlled to avoid swinging.
Focus on using your wrist and feeling the contraction in your forearms.
Barbell Bench Palms-Up Wrist over Curl FAQs
What muscles does the Barbell Bench Palms-Up Wrist over Curl work?
The Barbell Bench Palms-Up Wrist over Curl mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Barbell Bench Palms-Up Wrist over Curl?
Exercise bench or barbell.
What workout day should the Barbell Bench Palms-Up Wrist over Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bench Palms-Up Wrist over Curl variations and alternatives?
Similar exercises include the Barbell Behind-Back Finger Curl, Barbell Finger Curl, Barbell Bench Palms-Down Wrist over Curl and Barbell Standing Wrist Curl.
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