Palms-Down Wrist Curl Over A Bench

ForearmsBarbellBeginnerIsolation

Palms-Down Wrist Curl Over A Bench — start position — START

Palms-Down Wrist Curl Over A Bench — finish position — FINISH

How to do it

01Start out by placing a barbell on one side of a flat bench.
02Kneel down on both of your knees so that your body is facing the flat bench.
03Use 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.
04Start out by curling your wrist upwards and exhaling.
05Slowly lower your wrists back down to the starting position while inhaling.
06Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
07Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Up Wrist Curl

With barbell

Finger Curls Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

Days, sets, supersets — built in your browser. Free, no account.

Add to my workout