Palms-up wrist curl over bench Images
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-63e-palms-up-wrist-curl-over-bench-m1-16x9.jpg)
![image](https://www.bodybuilding.com/images/2020/xdb/originals/xdb-63e-palms-up-wrist-curl-over-bench-m2-16x9.jpg)
Palms-up wrist curl over bench Instructions
![Palms-up wrist curl over bench muscle diagram](https://artifacts.bbcomcdn.com/@bbcom/exercises-app/2.1.2/img/guide-2.gif)
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Variations:
- This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
- You can also use a dumbbell instead of a barbell.