Barbell Palms Down Wrist Curl Over A Bench

1. Kneel behind a flat bench holding a barbell with an overhand grip, hands about shoulder width apart.
2. Rest your forearms on the bench with your wrists and hands hanging just past the far edge, knuckles facing up.
3. Let your wrists bend down so the bar drops toward the floor, feeling a stretch along the top of the forearms.
4. Raise the bar by extending your wrists upward as far as they will comfortably go.
5. Pause briefly at the top and squeeze.
6. Lower the bar back down slowly to the fully stretched position.
7. Repeat, keeping your forearms flat on the bench the entire set.

Common Mistakes

• Going too heavy: the wrist extensors are small muscles and much weaker than the flexors. Use a light bar and strict form or the wrists will just hinge painfully.
• Gripping the bar too tight: a death grip shifts effort to the flexors. Hold the bar securely but let the extensors lift it.
• Short choppy reps: partial reps limit growth. Lower until the wrists are fully flexed and raise until they are fully extended.
• Letting the elbows flare or lift: moving at the elbow steals work from the forearms. Keep everything from elbow to wrist in contact with the bench.