How to Do Palms-Down Wrist Curl Over A Bench
Start and end of one clean rep of Palms-Down Wrist Curl Over A Bench.
Quick facts
| Primary muscle | Forearms |
|---|---|
| Secondary muscles | — |
| Equipment | Barbell |
| Category | Strength |
How to perform Palms-Down Wrist Curl Over A Bench
- Start out by placing a barbell on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Forearms (primary): controls your grip and keeps the wrist steady under load.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Move slowly and let the wrist travel through its full range instead of bouncing at the ends.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Loading so heavy the wrist collapses instead of moving through a clean range.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Palms-Down Wrist Curl Over A Bench work?
Palms-Down Wrist Curl Over A Bench is a focused movement that primarily works the forearms.
What equipment do I need for Palms-Down Wrist Curl Over A Bench?
Palms-Down Wrist Curl Over A Bench needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Palms-Down Wrist Curl Over A Bench?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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