LiftSetsLiftSets / Exercises / Palms-Down Wrist Curl Over a Bench
Palms-Down Wrist Curl Over a Bench
Works the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Forearms stay flat and still.
- Let the hands drop for a full stretch.
- Curl the hands up as high as they will go.
How to do it
- 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.
Other exercises for the forearms
- Cable Wrist Curl
- Dead Hang
- Palms-Down Dumbbell Wrist Curl Over a Bench
- Palms-Up Barbell Wrist Curl Over a Bench
- Palms-Up Dumbbell Wrist Curl Over a Bench
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
Track it in LiftSets
Log Palms-Down Wrist Curl Over a Bench with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store