GymPlan AIPalms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench is a beginner isolation barbell exercise that mainly works your forearms.
💪 Forearms🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the palms-down wrist curl over a bench
- 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.
Muscles worked
Primary: Forearms
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialPalms-Down Wrist Curl Over A Bench alternatives
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What muscles does the palms-down wrist curl over a bench work?
It mainly works your forearms.
How many sets and reps of palms-down wrist curl over a bench should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the palms-down wrist curl over a bench good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.