Palms Up Barbell Wrist Curl Over A Bench

What is Palms-Up Barbell Wrist Curl Over a Bench? The palms-up barbell wrist curl over a bench is an isolation exercise that targets the forearm flexors. This exercise helps to strengthen the muscles in the wrists and forearms, which can improve grip strength and wrist stability.

Tutorial

1. Sit on a bench with your forearms resting on the bench and your wrists hanging over the edge, palms facing up.
2. Grasp a barbell with an underhand grip, hands shoulder-width apart.
3. Keeping your forearms flat on the bench, slowly curl your wrists upwards as far as possible.
4. Pause at the top of the movement and squeeze your forearms.
5. Slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Common Mistakes

• Using too much weight, which can lead to improper form and strain on the wrists.

• Allowing the wrists to drop below the bench level, reducing the effectiveness of the exercise. - Using momentum to lift the weight instead of relying on the forearm muscles.

• Not fully extending the wrists at the top of the movement.

Tips for Better Results

• Start with a light weight to focus on proper form before increasing the load.

• Keep your movements slow and controlled to fully engage the forearm muscles. - Focus on squeezing the forearms at the top of the movement for maximum muscle activation.

• Perform a full range of motion, ensuring both the upward and downward phases are completed.

Muscles Worked The palms-up barbell wrist curl over a bench primarily targets the forearm flexors, including the flexor carpi radialis, flexor carpi ulnaris, and palmaris longus. This exercise helps to strengthen the wrists and forearms, improving grip strength and overall wrist stability.