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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Barbell Palms Up Wrist Curl Over A Bench

   96% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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
2. Play demonstration

   2. Barbell Wrist Curl

   87% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
   2. Allow the barbell to roll down to your fingertips, keeping your wrists straight.
   3. Slowly curl the barbell up towards your forearms by flexing your wrists.
   4. Pause for a moment at the top, then slowly lower the barbell back down 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. Play demonstration

   3. Barbell Revers Wrist Curl

   86% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the forearms.

   How to perform this exercise

   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. Play demonstration

   4. Barbell Standing Back Wrist Curl

   83% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   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. 

   5. Palms-down Dumbbell Wrist Curl Over A Bench

   82% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   6. Finger Curls

   81% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   7. Smith Seated Wrist Curl

   81% match

   • Forearms
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. 

   8. Seated Palms-down Barbell Wrist Curl

   81% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
   2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
   3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
   4. Lower the bar as far as possible while inhaling and keeping a tight grip.
   5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

   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
9. Play demonstration

   9. Barbell Reverse Wrist Curl

   81% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold a barbell with an overhand grip, palms facing down.
   2. Rest your forearms on your thighs, allowing your wrists to hang off the edge.
   3. Slowly curl your wrists upward, bringing the barbell towards your body.
   4. Pause for a moment at the top, then slowly lower the barbell back down 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

   • 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
10. 

    10. Palms-up Dumbbell Wrist Curl Over A Bench

    78% match

    • Forearms
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    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 supinated grip (palms up) 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. Make sure to inhale during this part of the exercise.
    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