Arms · Barbell · Isolation · Beginner

Palms-Down Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench, start position — Start

Palms-Down Wrist Curl Over A Bench, end position — End

Primary

Main muscles: Forearms

How to do it

Start out by placing a barbell on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
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.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

Swaps on other equipment

Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.

Other forearm exercises

Finger Curls · Barbell
Kneeling Forearm Stretch · Bodyweight
Palms-Down Dumbbell Wrist Curl Over A Bench · Dumbbell
Palms-Up Barbell Wrist Curl Over A Bench · Barbell
Palms-Up Dumbbell Wrist Curl Over A Bench · Dumbbell
Plate Pinch · Other

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake