Palms-Down Wrist Curl Over A Bench
How to do the Palms-Down Wrist Curl Over A Bench with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
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Barbell
How to do the Palms-Down Wrist Curl Over A Bench
- 1
Start out by placing a barbell on one side of a flat bench.
- 2
Kneel down on both of your knees so that your body is facing the flat bench.
- 3
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.
- 4
Start out by curling your wrist upwards and exhaling.
- 5
Slowly lower your wrists back down to the starting position while inhaling.
- 6
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 7
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Palms-Down Wrist Curl Over A Bench set you log feeds Ascend's anatomy heatmap — so your forearms volume is visible at a glance — and counts toward your bodyweight-strength tier.
More forearms exercises
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