TETSUBarbell Palms Up Wrist Curl Over A Bench vs Machine Gripper Hands
The Barbell Palms Up Wrist Curl Over A Bench and the Machine Gripper Hands both train the forearms as their primary muscle. The Barbell Palms Up Wrist Curl Over A Bench uses a barbell while the Machine Gripper Hands uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Palms Up Wrist Curl Over A Bench | Machine Gripper Hands | |
|---|---|---|
| Primary muscle | forearms | forearms |
| Body part | lower arms | lower arms |
| Supporting muscles | biceps and shoulders | biceps and triceps |
| Equipment | barbell | machine |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Palms Up Wrist Curl Over A Bench — first steps
- Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
Machine Gripper Hands — first steps
- Adjust the seat height and grip the handles of the leverage machine.
- Keep your back straight and your feet flat on the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Palms Up Wrist Curl Over A Bench lets you load the heaviest weights and progress in small, steady jumps. The Machine Gripper Hands fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the forearms adapting.
Full form guides
Common questions
Is the Barbell Palms Up Wrist Curl Over A Bench better than the Machine Gripper Hands?
Neither is universally better — both train the forearms as the primary mover. The Barbell Palms Up Wrist Curl Over A Bench lets you load the heaviest weights and progress in small, steady jumps, while the Machine Gripper Hands fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Palms Up Wrist Curl Over A Bench and the Machine Gripper Hands in the same program?
Yes, but usually not in the same session — they overlap heavily on the forearms. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Palms Up Wrist Curl Over A Bench and the Machine Gripper Hands work the same muscles?
The primary muscle is the same: the forearms. Supporting muscles differ slightly — biceps and shoulders for the Barbell Palms Up Wrist Curl Over A Bench versus biceps and triceps for the Machine Gripper Hands.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.