APEX ZONE

Exercises · Strength

Palms-Down Wrist Curl Over A Bench

Barbell Forearms

The Palms-Down Wrist Curl Over A Bench is a strength movement that targets your forearms. Here's how to do it with clean form.

How to do the Palms-Down Wrist Curl Over A Bench

  1. Kneel beside a bench and rest your forearms flat on the pad, wrists hanging over the edge, palms facing down.
  2. Hold the barbell with an overhand grip just outside shoulder width.
  3. Let the bar drop by extending your wrists fully, then curl it up as high as possible.
  4. Keep your forearms pinned to the bench — only your wrists move.

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