Exercise technique

barbell palms down wrist curl over a bench

The barbell palms down wrist curl over a bench is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed by sitting on a bench, resting the forearms on the thighs or a bench, and curling a barbell upward using only the wrists.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
  2. Hold a barbell with an overhand grip, hands shoulder-width apart.
  3. Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
  4. Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
  5. Repeat for the desired number of repetitions.

Which other muscles are involved?

Biceps, Brachialis.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

dumbbell over bench wrist curl

Forearms · Dumbbell

dumbbell over bench reverse wrist curl

Forearms · Dumbbell

dumbbell over bench one arm reverse wrist curl

Forearms · Dumbbell

dumbbell one arm wrist curl

Forearms · Dumbbell

dumbbell reverse wrist curl

Forearms · Dumbbell

barbell palms up wrist curl over a bench

Forearms · Barbell

STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features