Barbell Palms Up Wrist Curl Over A Bench

1. Kneel behind a flat bench holding a barbell with an underhand grip, hands about shoulder width apart.
2. Rest your forearms on the bench so your wrists and hands hang just past the far edge.
3. Let the bar roll down toward your fingertips, opening your hands slightly to stretch the forearms.
4. Curl your fingers to re-grip the bar, then flex your wrists to raise it as high as you can.
5. Squeeze the forearms hard at the top for a moment.
6. Lower the bar back down with control until your wrists are fully extended.
7. Repeat for the desired reps, keeping your forearms glued to the bench throughout.

Common Mistakes

• Lifting the forearms off the bench: raising your elbows turns the movement into a mini curl and takes tension off the wrist flexors. Keep forearms pinned to the pad.
• Using too much weight: heavy bars force a tiny range of motion and strain the wrist joint. Go lighter and move through the full stretch and squeeze.
• Rushing the reps: the forearms respond to time under tension. Lower the bar slowly instead of bouncing it at the bottom.
• Skipping the finger roll: letting the bar travel down to the fingertips lengthens the range and trains grip. Cutting it short leaves results on the table.