Palms-Down Wrist Curl Over A Bench

A barbell wrist extension exercise performed with the forearm resting on a bench, isolating the wrist extensors.

Instructions

1. Place a barbell on one side of a flat bench.
2. Kneel down on both knees facing the bench so your torso is perpendicular to it.
3. Reach forward and grab the barbell with a pronated grip (palms facing down) at shoulder-width.
4. Bring your hands up so your forearms are resting flat against the bench surface.
5. Position your wrists just beyond the edge of the bench, allowing them to hang freely.
6. Start with your wrists in a neutral position and slowly curl them downward.
7. Reverse the motion to bring your wrists back up into extension.
8. Perform this movement with controlled, deliberate motions.
9. Repeat for the desired number of repetitions.

Tips

• Keep your forearms firmly pressed against the bench throughout the entire movement.
• Use a light weight to develop proper wrist control and avoid injury.
• Move slowly and deliberately to maximize the time under tension for the wrist extensors.
• This exercise is excellent for building wrist stability and grip strength.
• The barbell version distributes weight evenly across both hands for balanced development.