Palms-Down Wrist Curl Over A BenchMuscles Worked
The palms-down wrist curl works your forearms, specifically the wrist extensors along the top of the forearm. Kneeling at a bench with your forearms resting on it locks your arms in place, so only your wrists move.
PrimaryForearms
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Set a barbell beside a flat bench and kneel so the bench is in front of you.
- Grab the bar overhand with your hands about shoulder width and lay your forearms on the bench, wrists just past the edge.
- Let the bar lower slowly so your knuckles point toward the floor.
- Raise the backs of your hands toward the ceiling by bending only at the wrist, and pause at the top.
- Lower under control and repeat, keeping your forearms flat on the bench.
Form tips
- Expect to use much less weight than on palms-up wrist curls, since the extensors are smaller and weaker.
- Keep your forearms pressed into the bench; lifting your elbows to move the bar takes the work off the wrist.
- Move slowly through the full range instead of bouncing the bar at the bottom.
Why it made the list
No. 1 of 10
Best Forearm Exercises
Targets the wrist extensors. Most fundamental forearm isolation movement.
More forearm exercises
See it on your own body map
Log your Palms-Down Wrist Curl Over A Bench sets in KasMaker and watch your forearms fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
