Forearms exercise
Palms Up Barbell Wrist Curl
Wrist curl with a barbell for the forearm flexors.
- Primary muscleForearms
- EquipmentBarbell and bench
- TypeIsolation
- LevelBeginner
- Forearms
- Barbell and bench
How to do the Palms Up Barbell Wrist Curl
4 steps, in the order you do them.
- Sit down and rest your forearms on your thighs or a bench, with your wrists past the edge and palms facing up.
- Let the bar roll down by slightly opening your fingers.
- Close your hands and curl your wrists up as far as you can.
- Lower in a controlled way without lifting your forearms.
Muscles worked
Common Palms Up Barbell Wrist Curl mistakes
What goes wrong most often when you do the Palms Up Barbell Wrist Curl, and how to fix it.
Your forearms lift off your thighs as you curl up.
Rest your entire forearms with your wrists past the edge and let only your hands move.
The bar doesn't roll toward your fingers and the range of motion is short.
Open your fingers slightly on the way down so the bar rolls toward them, and close them as you curl up.
The bar bounces up from the bottom.
Pause briefly at the bottom before curling your wrists.
Alternatives to the Palms Up Barbell Wrist Curl
They work the forearms with other equipment, including options for training at home.
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More forearms exercises
Reverse Barbell CurlForearms · Barbell
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Standing Barbell Wrist Curl Behind the BackForearms · Barbell
Frequently asked questions
What muscles does the Palms Up Barbell Wrist Curl work?
The Palms Up Barbell Wrist Curl works mainly the forearms.