Exercise guide
Palms-Up Barbell Wrist Curl Over A Bench
The Palms-Up Barbell Wrist Curl Over A Bench trains the wrist flexors along the underside of the forearms. The bench keeps the forearms supported as the wrists curl the bar upward.
Training context
Understanding the Palms-Up Wrist Curl
This is a small-range isolation exercise rather than a full arm curl. The elbows and forearms remain still while the hands move through wrist flexion.
Use a weight that allows the bar to remain secure throughout the bottom position. Do not let it roll toward the fingertips unless performing a separately controlled finger-curl variation.
Technique overview
Curl through the wrists while the forearms stay planted
Place the forearms on the bench with palms facing up and wrists beyond the edge. Raise the palms by flexing the wrists, pause briefly, and lower slowly to a comfortable stretch. Keep the grip secure and the elbows still.
Treat this as an overview and use a range, pace, and setup you can control.