Lower Arms Exercise · Barbell

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Barbell Palms Down Wrist Curl Over A Bench

The palms-down wrist curl over a bench targets the forearm extensors on the top of the forearm, using the bench edge to isolate wrist movement from the rest of the arm. It's a smaller, often-neglected muscle group compared to the flexors most people train with palms-up curls. Keep the range short and controlled, since the extensors fatigue quickly and don't need heavy weight.

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Also known as: Bb Palms Down Wrist Curl Over A Bench

Category

Lower Arms

Equipment

Barbell

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Palms Down Wrist Curl Over A Bench

1. Sit on a bench with your feet flat on the floor and your forearms resting on your thighs, palms facing down.
2. Grip a barbell overhand, hands shoulder-width apart.
3. Flex your wrists to lower the barbell toward the floor, keeping your forearms still.
4. Pause briefly at the bottom, then extend your wrists to slowly raise the barbell back up.
5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Wrist flexion or extension moves the hand relative to the forearm. A palm-up curl uses flexion; a palm-down reverse curl uses extension. Keep the rest of the arm steady and match the grip and setup to the demonstration.

Common Mistakes to Avoid

• Moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.
• Using the wrong grip: Check whether the demonstration uses palm-up flexion or palm-down extension before starting.
• Forcing the range: Control the weight through a comfortable range without bouncing or letting the dumbbell roll out of your grip.

How to Breathe During This Exercise

Breathe steadily, exhaling as you raise the weight and inhaling as you lower it.

Comfort and Control

Use a light load and a comfortable range. Stop if the movement causes wrist or forearm pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Palms Down Wrist Curl Over A Bench mainly targets your Forearms, with your Biceps helping support the movement, along with your Brachialis.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms Barbell Standing Back Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms Dumbbell Lying Pronation Dumbbell · Forearms

Equipment Alternatives

Don't have barbell? These target the same forearms with different equipment.

Cable Reverse Wrist Curl Cable · Forearms Dumbbell One Arm Reverse Wrist Curl Dumbbell · Forearms Smith Seated Wrist Curl Smith Machine · Forearms

FAQ

What muscles does the Barbell Palms Down Wrist Curl Over A Bench work?

The Barbell Palms Down Wrist Curl Over A Bench mainly works your forearms. It also helps strengthen your biceps and brachialis. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Palms Down Wrist Curl Over A Bench?

You do the Barbell Palms Down Wrist Curl Over A Bench with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Palms Down Wrist Curl Over A Bench?

One mistake to watch for is moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Palms Down Wrist Curl Over A Bench?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Palms Down Wrist Curl Over A Bench?

The Cable Reverse Wrist Curl trains your forearms with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.