10 Best Barbell Palms Up Wrist Curl Over Bench Alternatives

The Barbell Palms Up Wrist Curl Over A Bench is done seated with a barbell. Ranked closest by our scoring: the Barbell Palms Down Wrist Curl Over A Bench, the Barbell Wrist Curl and Finger Curls.

Barbell Palms Up Wrist Curl Over A BenchWatch the Barbell Palms Up Wrist Curl Over A Bench

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Palms Up Wrist Curl Over A Bench

The steps for the Barbell Palms Up Wrist Curl Over A Bench itself, so you can judge how close each substitute below really is.

Forearms, with biceps, shoulders · Barbell · Beginner · Isolation

  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.

The 10 Best Barbell Palms Up Wrist Curl Over A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Palms Up Wrist Curl Over A Bench on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Palms Down Wrist Curl Over A BenchPlay demonstration

    1. Barbell Palms Down Wrist Curl Over A Bench

    96% match

    Forearms · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
    2. Hold a barbell with an overhand grip, hands shoulder-width apart.
    3. Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
    4. Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Up Wrist Curl Over A Bench
  2. Barbell Wrist CurlPlay demonstration

    2. Barbell Wrist Curl

    91% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
    2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
    3. Slowly curl the barbell up towards your forearms by flexing your wrists.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Up Wrist Curl Over A Bench
  3. Finger CurlsPlay demonstration

    3. Finger Curls

    85% match

    Forearms · Beginner · Isolation

    Pick this when you want to work the forearms with more balance to manage.

    • Barbell
    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 your thighs, allowing your wrists to hang off the edge.
    3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
    4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Palms Up Wrist Curl Over A Bench
  4. Smith Seated Wrist CurlPlay demonstration

    4. Smith Seated Wrist Curl

    85% match

    Forearms · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the forearms.

    • Smith-machine
    How to perform it
    1. Sit on a bench in front of a Smith machine with your feet flat on the ground.
    2. Grasp the barbell with an underhand grip, hands shoulder-width apart.
    3. Rest your forearms on your thighs, allowing your wrists to hang off.
    4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Barbell Palms Up Wrist Curl Over A Bench
  6. Palms-up Dumbbell Wrist Curl Over A Bench

    6. Palms-up Dumbbell Wrist Curl Over A Bench

    82% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells 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 both of the dumbbells 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. Make sure to inhale during this part of the exercise.
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Up Wrist Curl Over A Bench
  7. Seated Palm-up Barbell Wrist Curl

    7. Seated Palm-up Barbell Wrist Curl

    81% match

    Forearms · Beginner · Isolation

    It still works the forearms, through a different movement.

    • Barbell
    How to perform it
    1. Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
    2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
    3. Lean forward and place your forearms on top of your upper thighs with your palms up. Tip: Make sure that the front of the wrists lay on top of your knees. This will be your starting position.
    4. Lower the bar as far as possible while inhaling and keeping a tight grip.
    5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Up Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Up Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench FAQ

What muscles does Barbell Palms Up Wrist Curl Over A Bench work?

That movement primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris and palmaris longus, plus the finger flexors and secondary loading of brachioradialis. Biomechanically it isolates wrist flexion by stabilizing the forearm on a bench and moving only at the radiocarpal joint.

What is the best bodyweight alternative to Barbell Palms Up Wrist Curl Over A Bench?

A strong bodyweight option is towel hangs or fingertip hangs from a bar, which train grip and forearm flexors under prolonged isometric load. Cue: hang with shoulders down, elbows straight, and aim for sets of 20–60 seconds to develop endurance and connective tissue resilience.

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