Exercise guide · Beginner · Compound

Barbell Palms Down Wrist Curl over a Bench: How to Do It & Muscles Worked

The barbell palms down wrist curl over a bench is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed by sitting on a bench, resting the forearms on the thighs or a bench, and curling a barbell upward using only the wrists.

Primary muscles
Forearms
Secondary muscles
Biceps
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell palms down wrist curl over a bench
Front view: muscles worked by the barbell palms down wrist curl over a bench. Primary: forearms. Secondary: biceps.
Back view: muscles worked by the barbell palms down wrist curl over a bench. Primary: forearms. Secondary: biceps.
Primary Secondary

How to do the barbell palms down wrist curl over a bench

  1. Step 1: Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
  2. Step 2: Hold a barbell with an overhand grip, hands shoulder-width apart.
  3. Step 3: Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
  4. Step 4: Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell palms down wrist curl over a bench by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Palms Down Wrist Curl over a Bench alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.