Home Exercises Palms Up Barbell Wrist Curls

Palms Up Barbell Wrist Curls

Exercise Tips

  • Keep your forearms flat on the bench the entire time
  • Lower the barbell as far as you possibly can without it rolling off your fingertips

Palms Up Barbell Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week


Flat Bench, Barbell

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Flat Bench, Barbell

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Kneel on your knees behind a flat bench, resting your forearms on the bench and allowing your hands to hang over the edge. Hold a barbell in both hands with an underhand grip, hands shoulder width apart. Let the barbell roll down so it is resting just on your fingertips.

  1. 1 Slowly curl the barbell upwards and towards yourself, moving only your wrists and keeping your forearms flat on the bench.
  2. 2 Slowly return your wrists to starting position, rolling the barbell back onto your fingertips.
  3. 3Repeat this exercise until you have completed all repetitions for the set.