Muscles worked
forearms, biceps, shoulders
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barbell palms up wrist curl over a bench
- Body part
- lower arms
- Equipment
- barbell
- Target muscle
- forearms
- Muscle group
- biceps
How to perform it
- 1
Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- 2
Rest your forearms on the bench, allowing your wrists to hang off the edge.
- 3
Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
- 4
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
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