Palms-down wrist curl over bench

The palms-down wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.

Benefits

Builds size and strength in the forearms
Builds strength and flexibility in the wrists
Develops grip strength that carries over to strength in other movements
Training wrist extension can help combat training-induced elbow pain
Effective even with light weight

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Level: Intermediate

9.5

Average

Palms-down wrist curl over bench Images

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Palms-down wrist curl over bench Instructions

Palms-down wrist curl over bench muscle diagram

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.
Repeat for the recommended amount of repetitions.

Variations:

This exercise can also be performed sitting down by using your thighs as a resting position for your forearms. Your wrist can hang over your knees and the same movements as mentioned above can be performed.
You can also use a dumbbell instead of a barbell.