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Forearms · Beginner

Barbell Palms-Down Wrist Curl over a Bench

Bench-supported barbell wrist extension with the forearms fixed and palms facing down, targeting the wrist extensors.

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Barbell Palms-Down Wrist Curl over a Bench demonstration

Exercise overview

Training details

Forearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a bench with your forearms resting on the surface, palms facing down.
  2. 02Hold a barbell with both hands, hands shoulder-width apart.
  3. 03Allow your wrists to drop down over the edge of the bench.
  4. 04Curl the barbell up by extending your wrists, squeezing your forearm muscles at the top.
  5. 05With control, lower the barbell back to the starting position.
  6. 06Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Palms-Up Wrist Curl over a Bench

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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