APEX ZONE

Exercises · Strength

Palms-Up Barbell Wrist Curl Over A Bench

Barbell Forearms

The Palms-Up Barbell Wrist Curl Over A Bench is a strength movement that targets your forearms. Here's how to do it with clean form.

How to do the Palms-Up Barbell Wrist Curl Over A Bench

  1. Kneel beside a bench and rest your forearms flat on the pad, wrists hanging over the edge, palms facing up.
  2. Hold the barbell with an underhand grip just outside shoulder width.
  3. Lower the bar by extending your wrists fully, then curl it up toward your forearms.
  4. Keep your forearms in contact with the bench throughout — don't let your elbows lift.

Train it in Apex Zone

Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.

You’re on the list 🎉 We’ll email your TestFlight invite soon.

More Forearms exercises

Bottoms-Up Clean From The Hang PositionCable Wrist CurlDumbbell Lying PronationDumbbell Lying SupinationFarmer's Walk ${PLAY_SVG}Finger CurlsKneeling Forearm StretchPalms-Down Dumbbell Wrist Curl Over A Bench