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Intermediate
Barbell Palm Down Wrist Curl Over a Bench
4 steps Updated 29/08/2026
Barbell Palm Down Wrist Curl Over a Bench is a exercise targeting Forearms (Extensor Carpi Radialis, Extensor Carpi Ulnaris) using Barbell.
Step by step
How to perform it
- Kneel in front of a flat bench, holding a barbell with both hands, palms facing down (overhand grip). Rest your forearms on the bench with your wrists hanging over the edge and allow them to hang down.
- Curl your wrists upward, lifting the barbell as high as possible while keeping your forearms flat on the bench.
- Slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
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Variations and related exercises
Band Wrist Curl
Barbell Standing Back Wrist Curl
Barbell Wrist Curl on Knees
Barbell Wrist Curl Wide Legs
Last updated: 29/08/2026
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Barbell Palm Down Wrist Curl Over a Bench
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