Palms-Down Wrist Curl Over A Bench
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.
How to program the Palms-Down Wrist Curl Over A Bench
Sets and reps
As an isolation movement, the Palms-Down Wrist Curl Over A Bench is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Palms-Down Wrist Curl Over A Bench is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Palms-Down Wrist Curl Over A Bench into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Palms-Down Wrist Curl Over A Bench work?
The Palms-Down Wrist Curl Over A Bench primarily targets the Forearms.
What equipment do I need for the Palms-Down Wrist Curl Over A Bench?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Palms-Down Wrist Curl Over A Bench should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
