Palms-Down Wrist Curl Over A Bench

Forearms

Palms-Down Wrist Curl Over A Bench

Palms-Down Wrist Curl Over A Bench (Start)

Palms-Down Wrist Curl Over A Bench (End)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A barbell wrist extension over a bench with an overhand grip that strengthens the top of your forearms.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel in front of a flat bench and hold a barbell with an overhand grip.
2Rest both forearms on the bench with your wrists hanging off the edge.
3Lower the bar to a slightly flexed wrist position.

How to perform

1Extend your wrists to lift the bar upward.
2Pause briefly at the top.
3Lower the bar slowly back to the start.
4Repeat for the set.