10 Best Palms-down Dumbbell Wrist Curl Over A Bench Alternatives for Grip Strength

Ranked Palms-down Dumbbell Wrist Curl Over A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Palms-down Dumbbell 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

   

   1. Palms-down Wrist Curl Over A Bench

   99% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: curl, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
2. 

   2. Palms-up Dumbbell Wrist Curl Over A Bench

   96% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
3. Play demonstration

   3. Barbell Wrist Curl

   96% 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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
4. 

   4. Palms-up Barbell Wrist Curl Over A Bench

   96% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 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.
   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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
5. Play demonstration

   5. Dumbbell Finger Curls

   94% match

   • Forearms
   • Dumbbell
   • 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 or chair with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
   3. Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
   4. Repeat for the desired number of repetitions, then switch to the other hand.

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

   Why this matches

   • Movement: curl, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Balance: harder to stay steady on than the Palms-down Dumbbell Wrist Curl Over A Bench
6. Play demonstration

   6. Barbell Standing Back Wrist Curl

   92% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: standing, not seated
7. Play demonstration

   7. Barbell Reverse Wrist Curl

   90% 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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
8. 

   8. Seated Dumbbell Palms-up Wrist Curl

   86% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by placing two dumbbells on the floor in front of a flat bench.
   2. Sit down on the edge of the flat bench with your legs at about shoulder width apart. Make sure to keep your feet on the floor.
   3. Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up. Your wrists should be hanging over the edge of your thighs.
   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. Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
   6. Repeat for the recommended amount of repetitions.
   7. When finished, simply lower the dumbbells to the floor.

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

   Why this matches

   • Primary muscle: forearms, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
9. 

   9. Seated Palms-down Barbell Wrist Curl

   85% 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 Palms-down Dumbbell Wrist Curl Over A Bench
   • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
   • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
10. Play demonstration

    10. Barbell Revers Wrist Curl

    85% match

    • Forearms
    • Barbell
    • Beginner
    • Isolation

    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 Palms-down Dumbbell Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-down Dumbbell Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-down Dumbbell Wrist Curl Over A Bench