Arms · Barbell
Barbell Palms Down Wrist Curl Over a Bench
How to do the barbell palms down wrist curl over a bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel beside a bench and rest your forearms on it with your wrists hanging off the edge, palms facing down and holding a barbell. Let the bar roll toward your fingertips, then curl your wrists up to lift the bar as high as possible, squeezing the top of your forearms.
- 1Feel the top of your forearms work as you lift the bar
- 2Let the bar lower under control for a full stretch
- 3Keep your forearms pinned to the bench and only your wrists moving
Common mistakes
- Do not use momentum or lift your forearms off the bench
- Avoid going too heavy and shortening the range
- Do not let the bar drop fast or slip from your grip
Muscles worked
The barbell palms down wrist curl over a bench mainly works the forearms.
- ForearmsPrimary
Kovo programs the barbell palms down wrist curl over a bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.