How to do: Palms-Down Wrist Curl Over A Bench

Forearmsbeginnerbarbell

Palms-Down Wrist Curl Over A Bench — starting position — Start position

Palms-Down Wrist Curl Over A Bench — finishing position — Finish position

Step-by-step instructions

1Start out by placing a barbell on one side of a flat bench.
2Kneel down on both of your knees so that your body is facing the flat bench.
3Use 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.
4Start out by curling your wrist upwards and exhaling.
5Slowly lower your wrists back down to the starting position while inhaling.
6Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
7Repeat for the recommended amount of repetitions.

Should you be doing Palms-Down Wrist Curl Over A Bench today?

Depends on your goals, your equipment, and how yesterday went. The WorkoutPartna AI coach builds one plan every morning that answers that for you — sets, reps, and all. 14 days free.

Build My Plan →

More Forearms exercises

Bottoms-Up Clean From The Hang Position Cable Wrist Curl Dumbbell Lying Pronation Dumbbell Lying Supination Farmer's Walk Finger Curls

Photos & base instructions from the open-source Free Exercise DB (public domain).