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Palms-Down Wrist Curl Over Bench 101 Video Tutorial

Gym Main Variation Strength


Palms-Down Wrist Curl Over Bench
Palms-Down Wrist Curl Over Bench

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


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The Palms-Down Wrist Curl Over Bench is a forearm-targeting exercise that also engages the biceps as a secondary muscle group. Executed with a barbell, this exercise is designed to enhance wrist and forearm strength and flexibility. To perform, individuals typically sit on a bench, placing their forearms on the bench with palms facing down and the wrists hanging over the edge. Grasping the barbell with an overhand grip, users lift the weight by flexing their wrists upward, contracting the forearm muscles. This controlled upward movement and subsequent controlled descent contribute to the development of forearm muscles. The Palms-Down Wrist Curl Over Bench is an effective addition to forearm-focused workouts, promoting grip strength and overall forearm development by isolating the target muscles with the use of a barbell. Adjusting the weight according to individual fitness levels allows for tailored progression in strength training routines.

How to Perform

  1. Begin by placing a barbell on one side of a flat bench.

  2. Kneel down on both knees, facing the flat bench.

  3. Grasp the barbell with a pronated grip (palms down) using your arms and position your forearms against the flat bench, allowing your wrists to hang over the edge.

  4. Initiate the movement by curling your wrists upwards, exhaling as you do so.

  5. Lower your wrists back to the starting position in a controlled manner while inhaling.

  6. Keep your forearms stationary throughout the exercise, focusing on the movement occurring solely at the wrists.

  7. Repeat for the recommended number of repetitions.


  1. Setup:

    • Place a barbell on one side of a flat bench.

    • Kneel down on both knees, facing the bench.

    • Use a pronated grip (palms down) to grab the barbell, allowing your forearms to rest against the flat bench with wrists hanging over the edge.

  2. Starting Position:

    • Ensure your forearms are firmly against the bench and wrists are hanging freely.

    • Maintain a straight line from your shoulders to your wrists.

  3. Execution:

    • Inhale and begin the movement by curling your wrists upwards.

    • Squeeze your forearms at the top of the movement, focusing on the contraction.

  4. Controlled Descent:

    • Exhale as you slowly lower your wrists back down to the starting position.

    • Keep the movement controlled and deliberate.

  5. Stationary Forearms:

    • Throughout the exercise, keep your forearms stationary; the motion should come from your wrists.

    • Avoid using momentum or swinging the barbell.

  6. Repeat:

    • Perform the recommended number of repetitions, maintaining proper form.

  7. Adjust Weight Accordingly:

    • Start with a light weight and progressively increase as needed.

    • Focus on quality reps rather than lifting excessively heavy weights.

  8. Mind-Muscle Connection:

    • Concentrate on feeling the contraction in your forearms.

    • Visualize the targeted muscles working throughout the exercise.

How Not to Perform