Palms-Up Barbell Wrist Curl Over A Bench

A barbell wrist curl performed with a supinated grip to target the wrist flexors on the ventral forearm.

Instructions

1. Place a barbell on one side of a flat bench.
2. Kneel down on both knees facing the bench so your torso is perpendicular to it.
3. Reach forward and grab the barbell with a supinated grip (palms up) at shoulder-width distance apart.
4. Bring your hands up so your forearms are resting flat against the bench.
5. Position your wrists just beyond the edge of the bench, allowing them to hang freely.
6. Start with your wrists in a neutral position and slowly curl them upward.
7. Reverse the motion by lowering your wrists back to the starting position.
8. Perform this movement with controlled motions, focusing on the wrist curl.
9. Repeat for the desired number of repetitions.

Tips

• Keep your forearms completely stationary and pressed against the bench throughout.
• The supinated grip targets the wrist flexors on the palmar side of the forearm.
• Start with lighter weight to develop proper form and wrist strength.
• This exercise is essential for building forearm balance and grip strength.
• Perform both wrist flexor and wrist extensor exercises to develop balanced forearm strength.