Home › Exercises › Palms-Down Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench

Performed with palms facing down (pronated) to bias the extensors, this variation primarily targets your Forearms. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Forearms

How to perform Palms-Down Wrist Curl Over A Bench

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

Frequently asked questions

What muscles are primarily targeted by the palms-down wrist curl?

This exercise specifically targets the forearm extensors located on the top of the forearm. It is an isolation movement designed to improve grip stability and forearm thickness.

How should I position my arms on the bench for proper form?

Rest your forearms flat on the bench with your wrists hanging just over the edge. This stabilization prevents momentum and ensures the forearm extensors perform the work.

What is a common mistake to avoid during this exercise?

Avoid using excessive weight that causes your elbows to lift off the bench or limits your range of motion. Focus on a controlled squeeze at the top rather than swinging the barbell.

How can a beginner modify this movement if a barbell is too heavy?

Beginners can use a light dumbbell in each hand or an empty EZ-curl bar to reduce the initial load. This allows for better focus on the mind-muscle connection before progressing to heavier weights.

What are the recommended sets and reps for forearm development?

Perform 3 to 4 sets of 12 to 20 repetitions to maximize the metabolic stress in the forearm extensors. These muscles typically respond well to higher volume and controlled eccentric phases.

Sample sets & reps for Palms-Down Wrist Curl Over A Bench

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Forearms exercises

  • Bottoms-Up Clean From The Hang Position — kettlebell
  • Cable Wrist Curl — cable
  • Dumbbell Lying Pronation — dumbbell
  • Dumbbell Lying Supination — dumbbell
  • Farmer's Walk — other

See all Forearms exercises →

Want a workout that includes Palms-Down Wrist Curl Over A Bench and 870+ other exercises? Try the AI Planner — 2 weeks free