Barbell Bench Palms-Up Wrist over Curl

Barbell Palms-Up Wrist Curl Over a Bench

1. Setup:
- Adjust the bench to a comfortable height. Sit on the edge of the bench with your legs hanging off.
- Hold the barbell with both hands using an underhand grip (palms facing up).

2. Positioning:
- Lay your forearms on the bench so that your wrists are just hanging off the edge.
- Your hands should be approximately shoulder-width apart on the barbell.
- Ensure your elbows are resting on the bench, and your arms are straight but not locked.

3. Starting Position:
- Begin with your wrists in a neutral position (hands straight).
- This is your starting position.

4. Movement:
- Slowly curl the barbell upwards by flexing your wrists. Keep your forearms on the bench and only your wrists should move.
- Squeeze at the top of the movement by holding the barbell as high as you can.

5. Returning to Start:
- Gradually lower the barbell back to the starting position, allowing your wrists to fully extend without moving your forearms.

6. Repetitions:
- Perform 10 to 15 repetitions for 2 to 3 sets, resting for about 30 seconds between sets.

Tips:
- Start with a lighter weight to master the movement.
- Keep your movements controlled to avoid swinging.
- Focus on using your wrist and feeling the contraction in your forearms.