10 Best Barbell Palms Down Wrist Curl Over A Bench Alternatives for Wrist Strength

The Barbell Palms Down Wrist Curl Over A Bench is done seated with a barbell. Ranked closest by our scoring: the Barbell Palms Up Wrist Curl Over A Bench, the Barbell Wrist Curl and the Barbell Revers Wrist Curl.

Barbell Palms Down Wrist Curl Over A BenchWatch the Barbell Palms Down Wrist Curl Over A Bench

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Palms Down Wrist Curl Over A Bench

The steps for the Barbell Palms Down Wrist Curl Over A Bench itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Barbell · Beginner · Isolation

  1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
  2. Hold a barbell with an overhand grip, hands shoulder-width apart.
  3. Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
  4. Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Palms Down Wrist Curl Over A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Palms Down Wrist Curl Over A Bench on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Palms Up Wrist Curl Over A BenchPlay demonstration

    1. Barbell Palms Up Wrist Curl Over A Bench

    96% match

    Forearms · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
    2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
    3. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Down Wrist Curl Over A Bench
  3. Barbell Revers Wrist CurlPlay demonstration

    3. Barbell Revers Wrist Curl

    86% match

    Forearms · Beginner · Isolation

    It uses the same equipment and still works the forearms.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and your knees bent.
    2. Hold a barbell with an overhand grip, palms facing down, and your hands shoulder-width apart.
    3. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    4. Keeping your forearms stationary, exhale and curl your wrists upward as far as possible.
    5. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Down Wrist Curl Over A Bench
  4. Barbell Standing Back Wrist CurlPlay demonstration

    4. Barbell Standing Back Wrist Curl

    83% match

    Forearms · Beginner · Isolation

    The same equipment, done standing instead.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Body position: standing, not seated
  5. Palms-down Dumbbell Wrist Curl Over A Bench

    5. Palms-down Dumbbell Wrist Curl Over A Bench

    82% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells 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 both of the dumbbells with a pronated grip (palms facing 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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Body position: seated, the same as the Barbell Palms Down Wrist Curl Over A Bench
  6. Finger CurlsPlay demonstration

    6. Finger Curls

    81% match

    Forearms · Beginner · Isolation

    Pick this when you want to work the forearms with more balance to manage.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
    2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
    3. Slowly curl your fingers towards your palms, squeezing the barbell tightly.
    4. Hold the contraction for a moment, then slowly release your fingers back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Palms Down Wrist Curl Over A Bench
  7. Smith Seated Wrist CurlPlay demonstration

    7. Smith Seated Wrist Curl

    81% match

    Forearms · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the forearms.

    • Smith-machine
    How to perform it
    1. Sit on a bench in front of a Smith machine with your feet flat on the ground.
    2. Grasp the barbell with an underhand grip, hands shoulder-width apart.
    3. Rest your forearms on your thighs, allowing your wrists to hang off.
    4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Barbell Palms Down Wrist Curl Over A Bench
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench FAQ

What muscles does Barbell Palms Down Wrist Curl Over A Bench work?

The exercise primarily targets the wrist extensors, extensor carpi radialis longus and brevis and extensor carpi ulnaris, with secondary involvement from brachioradialis for wrist stabilization. Perform the movement with the forearm supported and wrist fully pronated to maximize extensor activation and minimize elbow compensation.

What is the best bodyweight alternative to Barbell Palms Down Wrist Curl Over A Bench?

A practical bodyweight option is negative-focused bench-edge wrist extensions: sit with your forearm pronated on a bench edge, use your free hand to lift the back of the hand, then lower slowly using only the target wrist extensors. Cue: control the descent for 3–5 seconds and keep the elbow pinned to the bench to concentrate load on the extensors.

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