Palms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench is a resistance exercise - barbell wrist extension exercise involving Wrist extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Wrist extensors
- Secondary muscles
- Finger extensors, Forearm gripping muscles
- Exercise type
- Resistance exercise - barbell wrist extension
Exercise technique
- Bench position
Kneel and place your forearms on the support.
- Overhand bar grip
Grip the barbell with your palms facing down.
- Wrist position
Extend your hands beyond the edge.
- Stabilize
Keep your elbows and forearms on the bench.
- Extend
Raise the backs of your hands to lift the bar.
- Top alignment
Pause with the bar horizontal.
- Return
Lower the bar in a small, controlled arc.
Key technique points
- Choose a grip width that is comfortable for your wrists.
- Do not lift more with one hand.
- Do not open your fingers around the bar.
- Do not shrug your shoulders.
- Do not bend your wrists sideways.
- Do not press the bench edge into your wrist joint.
Common mistakes
Unequal hand extension
This tilts the long bar sideways.
Forced narrow grip
This puts the wrists at a sideways angle.
Elbow movement
This lifts the bar through the arm instead of the wrist.
Relaxing the fingers
This reduces grip security.
Hard bottom position
This bends the wrist without control.
Shoulder momentum
This transfers the small extension task to the torso.
Frequently asked questions
Palms-Down Wrist Curl Over A Bench: why is “Unequal hand extension” a mistake?
This tilts the long bar sideways.
Palms-Down Wrist Curl Over A Bench: why is “Forced narrow grip” a mistake?
This puts the wrists at a sideways angle.
Palms-Down Wrist Curl Over A Bench: why is “Elbow movement” a mistake?
This lifts the bar through the arm instead of the wrist.
Palms-Down Wrist Curl Over A Bench: why is “Relaxing the fingers” a mistake?
This reduces grip security.
Palms-Down Wrist Curl Over A Bench: why is “Hard bottom position” a mistake?
This bends the wrist without control.
Palms-Down Wrist Curl Over A Bench: why is “Shoulder momentum” a mistake?
This transfers the small extension task to the torso.
What should I focus on when doing Palms-Down Wrist Curl Over A Bench?
Choose a grip width that is comfortable for your wrists. Do not lift more with one hand. Do not open your fingers around the bar. Do not shrug your shoulders. Do not bend your wrists sideways. Do not press the bench edge into your wrist joint.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.