Palms-Down Wrist Curl Over A Bench
Trains the Forearm Extensors.
- Equipment
- A barbell and either a flat bench or an adjustable bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Kneel or sit beside a flat bench with a light barbell.
- Rest your forearms along the bench with the wrists just past the edge, palms facing down.
- Let the bar drop so the wrists flex downward as far as is comfortable.
- Lift the backs of the hands upward as far as the wrists will travel.
- Squeeze briefly at the top.
- Lower under control back to the bottom.
Common mistakes
- Using the palms-up weight. The extensors on the outside of the forearm are much smaller than the flexors, and the load here is a fraction.
- Lifting the forearms off the bench to help. The bench fixes the forearm so only the wrist moves.
- Expecting a long range. Wrist extension travels much less far than flexion, and forcing past the end is where the wrist objects.
- Expecting it to train the whole forearm. Palms down loads the extensors; the flexors need the palms-up version.