Description

The barbell palms up wrist curl over a bench is a strength training exercise that targets the forearms, specifically the wrist flexors. It helps in building wrist strength and improving grip.

Starting Position

Sit on a bench with your forearms resting on the bench and your wrists hanging over the edge. Hold a barbell with an overhand grip, palms facing up.

Technical Execution

Slowly curl the barbell upwards by flexing your wrists while keeping your forearms resting on the bench. Lower the weight back down with control.

Range of Motion

Ensure a full range of motion by curling the barbell upwards until your wrists are fully flexed, then lower it back down until your wrists are extended.

Variations

Variations include using dumbbells instead of a barbell, performing the exercise standing instead of seated, or using different grip widths.

Common Mistakes

Common mistakes include using momentum to lift the weight, not maintaining proper wrist position, and using excessive weight leading to improper form.

Practical Advice

Focus on controlling the movement, keep your wrists stable throughout, and choose an appropriate weight that allows for proper form.

Additional Notes

This exercise is great for developing forearm strength which is beneficial for various sports and daily activities requiring grip strength.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

forearms

Secondary Muscles