Palms-Up Barbell Wrist Curl Over A Bench

Forearms

Palms-Up Barbell Wrist Curl Over A Bench

Palms-Up Barbell Wrist Curl Over A Bench (Start)

Palms-Up Barbell Wrist Curl Over A Bench (End)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A barbell wrist curl with your palms facing up and forearms resting on a bench, strengthening the forearm flexors.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel in front of a flat bench and hold a barbell with an underhand grip.
2Rest your forearms on the bench with your wrists hanging off the edge.
3Let the bar roll toward your fingertips.

How to perform

1Curl the bar by flexing your wrists upward.
2Squeeze your forearms at the top.
3Lower the bar slowly, letting it roll to your fingers.
4Repeat for the set.