Palms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench is a isolation strength exercise using barbell that trains the forearms.
StrengthBarbellBeginnerIsolationPull
Primary muscles: Forearms
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Palms-Down Wrist Curl Over A Bench from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Forearms volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
