Exercise guide
Barbell Palms Down Wrist Curl Over A Bench
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise targets the forearm extensors on the top of the arm, which are crucial for wrist stability and balanced forearm development. It effectively builds the 'top' of the forearm and improves grip strength for pulling movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Kneel on the floor facing the side of a flat bench.
- Grasp a barbell with a shoulder-width, overhand (palms down) grip.
- Rest your forearms on the bench with your wrists hanging just over the edge.
- Shift your weight forward so your forearms are pinned firmly against the bench padding.
How to do it
- Inhale and slowly lower the barbell toward the floor by flexing your wrists as far as comfortable.
- Exhale as you curl the barbell upward by extending your wrists toward the ceiling.
- Hold the peak contraction for one second at the top of the movement.
- Lower the weight back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your forearms glued to the bench; do not let your elbows lift.
- Ensure the movement comes only from the wrists, not the arms or shoulders.
- Use a full range of motion, allowing the bar to roll slightly toward your fingertips at the bottom.
- Maintain a firm grip on the bar throughout the entire set.
Pro tips
- The forearm extensors are smaller and weaker than the flexors, so prioritize strict form over heavy weight to avoid strain.
- Think about pulling the back of your hands toward your elbows to maximize the mind-muscle connection with the extensors.
Make it harder
- Add a 3-second isometric hold at the top of every repetition to increase time under tension.
- Perform the exercise using a 'thumbless' grip to place more demand on the extensor muscles.
Frequently asked
- What muscles does the barbell palms down wrist curl over a bench work?
- The barbell palms down wrist curl over a bench primarily targets the forearms, and also works the biceps as secondary muscles.
- What equipment do you need for the barbell palms down wrist curl over a bench?
- The barbell palms down wrist curl over a bench uses barbell.
- Is the barbell palms down wrist curl over a bench good for beginners?
- The barbell palms down wrist curl over a bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.