ForearmsBeginner

Palms-Down Wrist Curl Over A Bench

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Forearms

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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