Palms-Down Wrist Curl Over A Bench

A beginner strength exercise for the forearms, done with a barbell and a bench or box.

Movement guide

Palms-Down Wrist Curl Over A Bench

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Palms-Down Wrist Curl Over A Bench demonstrated on the 3D figure

3D demoPalms-Down Wrist Curl Over A BenchBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure

3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Reverse wrist curl demonstrated on the 3D figure

3D demoReverse wrist curlBeginner · A dumbbell + A bench or box

Seated barbell wrist curl demonstrated on the 3D figure

3D demoSeated barbell wrist curlBeginner · A barbell + A bench or box

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Questions people ask

What muscles does the Palms-Down Wrist Curl Over A Bench work?

Mainly the forearms.

What equipment do I need for the Palms-Down Wrist Curl Over A Bench?

A barbell + A bench or box.

Is the Palms-Down Wrist Curl Over A Bench good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated One-Arm Dumbbell Palms-Down Wrist Curl.

How do I make the Palms-Down Wrist Curl Over A Bench harder?

Progress to the Seated One-Arm Dumbbell Palms-Down Wrist Curl, or add load, range or slower lowering once your form is solid.