Barbell Palms Down Wrist Curl Over A Bench
- Zielmuskel
- Wrist Extensors
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell palms down wrist curl over a bench is an isolation exercise for the forearms that targets the wrist extensors on the top side of the forearm. With your forearms resting on a bench and palms facing down, you extend the wrists against the barbell through a full, controlled range. It is a simple finisher for building forearm strength and balancing the more commonly trained wrist flexors.
Barbell Palms Down Wrist Curl Over A Bench: So führst du sie aus
- 1Load a barbell with a light weight and kneel or sit beside a flat bench.
- 2Grip the bar with both hands shoulder-width apart using a pronated (palms-down) grip.
- 3Rest your forearms flat along the bench so your wrists and hands hang just past the edge.
- 4Let the bar drop down by allowing your wrists to flex toward the floor, keeping your forearms pinned to the bench.
- 5Curl the bar upward by extending your wrists, lifting the back of your hands toward the ceiling as high as your range allows.
- 6Pause briefly at the top and squeeze the muscles on top of your forearms.
- 7Lower the bar slowly under control back to the fully stretched bottom position.
- 8Complete your reps, then set the bar down safely on the bench or floor.
Technik-Tipps
- Keep your forearms firmly against the bench so only your wrists move — the rest of your arm should stay still.
- Use a light load and a slow tempo; the wrist extensors are small muscles that respond better to control than to heavy weight.
- Move through the full range each rep, from a full stretch at the bottom to full extension at the top, for the best stimulus.
- Hold the top position for a one-second squeeze to build a stronger mind-muscle connection in the forearms.
Häufige Fehler
- Using too much weight, which forces the elbows and shoulders to assist and takes tension off the wrist extensors.
- Lifting the forearms off the bench during the curl, which turns the movement into a partial row and removes the isolation.
- Cutting the range short by not letting the wrists fully flex at the bottom, which limits the stretch and the work done.
- Jerking or swinging the bar up instead of curling it under control, which risks straining the wrist and reduces muscle tension.
Häufig gestellte Fragen
What muscles does the barbell palms down wrist curl over a bench work?
It targets the wrist extensors — the muscles on the top side of the forearm that lift the back of the hand. Resting the forearms on a bench isolates these muscles so they do the work.
How is this different from a regular wrist curl?
A standard wrist curl uses a palms-up grip and trains the wrist flexors on the underside of the forearm. This palms-down version reverses the grip to train the wrist extensors on top instead.
How much weight should I use?
Start light. The wrist extensors are small and weaker than the flexors, so a light barbell with strict form and a full range of motion works far better than loading heavy.
How many sets and reps should I do?
Treat it as a forearm finisher: 2–3 sets of 12–20 controlled reps is a sensible range, focusing on a full stretch and squeeze on every rep.
Is this exercise good for beginners?
Yes. The bench supports your forearms and the movement is simple, making it easy to learn. Just keep the weight light and the wrists moving through a full, controlled range.
