10 Best Palms-up Barbell Wrist Curl Over A Bench Alternatives for Home or Gym

The Palms-up Barbell Wrist Curl Over A Bench is done seated with a barbell. Ranked closest by our scoring: the Barbell Wrist Curl, the Palms-down Wrist Curl Over A Bench and the Palms-up Dumbbell Wrist Curl Over A Bench.

Palms-up Barbell 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 Palms-up Barbell Wrist Curl Over A Bench

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

Forearms · Barbell · Beginner · Isolation

  1. Start out by placing a barbell 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 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.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
  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.

The 10 Best Palms-up Barbell Wrist Curl Over A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Palms-up Barbell 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 Wrist CurlPlay demonstration

    1. Barbell Wrist Curl

    99% 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 Palms-up Barbell Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-up Barbell Wrist Curl Over A Bench
  2. Palms-down Wrist Curl Over A Bench

    2. 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. Start out by placing a barbell 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 the barbell with a pronated grip (palms down) 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.
    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 Palms-up Barbell Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-up Barbell Wrist Curl Over A Bench
  3. Palms-up Dumbbell Wrist Curl Over A Bench

    3. Palms-up Dumbbell Wrist Curl Over A Bench

    90% 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 Palms-up Barbell Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-up Barbell Wrist Curl Over A Bench
  5. Barbell Standing Back Wrist CurlPlay demonstration

    5. Barbell Standing Back Wrist Curl

    88% match

    Forearms · Beginner · Isolation

    The same equipment, done standing instead.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms 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.

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

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

    6. Finger Curls

    86% 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 Palms-up Barbell Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-up Barbell Wrist Curl Over A Bench
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Palms-up Barbell Wrist Curl Over A Bench

Why You Might Need a Palms-up Barbell Wrist Curl Over A Bench Alternative

You may swap this exercise because of wrist or elbow pain, lack of a bench or appropriate barbell, or a desire for different loading patterns. Substitutes let you change leverages and grip to reduce joint stress while maintaining flexor carpi radialis/ulnaris activation. For example, a seated dumbbell wrist curl keeps the forearm supported to isolate wrist flexors; lower weight and slower eccentrics reduce shear at the distal radioulnar joint. If your goal is grip endurance instead of pure isolation, moves like farmer carries shift demand to finger flexors and overall forearm stabilizers. Cue: keep the elbow fixed and move only the wrist to preserve isolation.

Palms-up Barbell Wrist Curl Over A Bench FAQ

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

It primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris and flexor digitorum superficialis, plus the finger flexors to a lesser degree. When executed with a supinated grip and a supported forearm, the movement isolates wrist flexion while minimizing biceps or shoulder involvement; keep the wrist as the only moving joint for maximal flexor recruitment.

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