Pinpoint
Exercises/Strength
Palms-Up Barbell Wrist Curl Over A Bench - starting position
Start
Palms-Up Barbell Wrist Curl Over A Bench - ending position
End

Strength

Palms-Up Barbell Wrist Curl Over A Bench

beginnerbarbell·isolation·pull

Muscles Worked

Primary
Abductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teres

How to Perform

1

Start out by placing a barbell on one side of a flat bench.

2

Kneel down on both of your knees so that your body is facing the flat bench.

3

Use your arms to grab the barbell with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.

4

Start out by curling your wrist upwards and exhaling.

5

Slowly lower your wrists back down to the starting position while inhaling.

6

Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

7

Repeat for the recommended amount of repetitions.

Alternatives to Palms-Up Barbell Wrist Curl Over A Bench

Same muscles, different equipment or difficulty

→

Compare

Palms-Up Barbell Wrist Curl Over A Bench vs Bottoms-Up Clean From The Hang Position→Palms-Up Barbell Wrist Curl Over A Bench vs Cable Wrist Curl→Palms-Up Barbell Wrist Curl Over A Bench vs Dumbbell Lying Pronation→

Related Exercises

8
Bottoms-Up Clean From The Hang Position position 1
Bottoms-Up Clean From The Hang Position position 2

Bottoms-Up Clean From The Hang Position

intermediate·kettlebells
Cable Wrist Curl position 1
Cable Wrist Curl position 2

Cable Wrist Curl

beginner·cable
Dumbbell Lying Pronation position 1
Dumbbell Lying Pronation position 2

Dumbbell Lying Pronation

intermediate·dumbbell
Dumbbell Lying Supination position 1
Dumbbell Lying Supination position 2

Dumbbell Lying Supination

intermediate·dumbbell
Farmer's Walk position 1
Farmer's Walk position 2

Farmer's Walk

intermediate·other
Finger Curls position 1
Finger Curls position 2

Finger Curls

beginner·barbell
Kneeling Forearm Stretch position 1
Kneeling Forearm Stretch position 2

Kneeling Forearm Stretch

beginner
Palms-Down Dumbbell Wrist Curl Over A Bench position 1
Palms-Down Dumbbell Wrist Curl Over A Bench position 2

Palms-Down Dumbbell Wrist Curl Over A Bench

beginner·dumbbell
Pinpoint·Interactive 3D Anatomy & Exercise Guide