Palms-Up Barbell Wrist Curl Over A Bench

What it is

This isolation exercise targets your forearms, helping to build grip strength and wrist stability. You perform it by curling a barbell upward with your palms facing up, while your forearms rest on a bench. It's an effective movement for enhancing the muscle endurance in your lower arm.

Technique tips

• Keep your forearms pressed firmly against the bench throughout the movement.
• Allow your wrists to extend fully for a complete range of motion.
• Curl the barbell upwards with a slow, controlled motion, avoiding momentum.
• Breathe out as you lift the weight, then inhale as you lower it.
• Maintain a consistent, stable grip on the barbell.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.