Napra

Palms-Down Wrist Curl Over A Bench

StrengthBeginner Forearms Flat benchBarbell
Palms-Down Wrist Curl Over A Bench, step 1
1. Kneel facing a flat bench holding the bar palms down; forearms on the bench, hands hanging over the edge.
Palms-Down Wrist Curl Over A Bench, step 2
2. Raise the backs of your hands using only your wrists; lower slowly.

How to do it

  1. Start out by placing a barbell on one side of a flat bench.
  2. Kneel down on both of your knees so that your body is facing the flat bench.
  3. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
  4. Start out by curling your wrist upwards and exhaling.
  5. Slowly lower your wrists back down to the starting position while inhaling.
  6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
  7. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises