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Palms-Down Wrist Curl Over A Bench

Forearms
BarbellBeginnerPullIsolation
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Estimated starting range low
77–110 lb × 8–12 Typical for your bodyweight

How to do it

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

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Similar lifts

Cable Wrist Curl 44–99 lb × 8–12 Dumbbell Lying Pronation 22–49.5 lb × 8–12 Dumbbell Lying Supination 22–49.5 lb × 8–12 Finger Curls 55–115.5 lb × 8–12 Palms-Down Dumbbell Wrist Curl Over A Bench 22–38.5 lb × 8–12 Palms-Up Barbell Wrist Curl Over A Bench 77–110 lb × 8–12
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