Barbell Palms Up Wrist Curl Over a Bench

Setup

1. 01Kneel behind a flat bench and lay both forearms across the pad, palms facing up.
2. 02Grip the bar at shoulder width with the wrists hanging just off the edge.
3. 03Keep the forearms flat and fully supported.
4. 04Start with the wrists extended so the bar sits low.

Execution

1. 01Let the bar roll down toward the fingertips for a full stretch.
2. 02Close the fingers and curl the wrists up as high as possible.
3. 03Squeeze hard at the top for a one count.
4. 04Lower under control back to the open-hand stretch.

Checkpoints

• -Forearms never leave the bench pad.
• -The bar rolls to the fingers at the bottom of each rep.
• -Movement comes only from the wrists and fingers.
• -Reps stay smooth without bouncing out of the stretch.

Common mistakes

• -Bouncing the bar with elbow or shoulder movement.
• -Skipping the finger roll and using only a partial range.
• -Going so heavy the bar cannot be held at the bottom.
• -Cutting sets short before the forearms actually fatigue.