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

The Palms-down Dumbbell Wrist Curl Over A Bench is done seated with dumbbells. Ranked closest by our scoring: the Palms-down Wrist Curl Over A Bench, the Palms-up Dumbbell Wrist Curl Over A Bench and the Barbell Wrist Curl.

Palms-down Dumbbell 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 Palms-down Dumbbell Wrist Curl Over A Bench

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

Forearms · Dumbbell · Beginner · Isolation

  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.

The 10 Best 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. 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. Palms-down Wrist Curl Over A Bench

    1. Palms-down Wrist Curl Over A Bench

    99% match

    Forearms · Beginner · Isolation

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

    • Barbell
    How to perform it
    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. Palms-up Dumbbell Wrist Curl Over A Bench

    2. Palms-up Dumbbell Wrist Curl Over A Bench

    96% match

    Forearms · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • 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 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
  5. Dumbbell Finger CurlsPlay demonstration

    5. Dumbbell Finger Curls

    94% match

    Forearms · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

How to Choose the Right Palms-down Dumbbell Wrist Curl Over A Bench Substitute

Select a substitute based on available equipment, pain or mobility limits, and your goal (strength, size, or grip endurance). If you need maximal overload, pick the barbell reverse wrist curl and load progressively while keeping elbows pinned. For tendon-friendly volume, use resistance bands or cable pronated wrist extensions for continuous tension. For functional grip transfer, use overhand farmer’s carries or heavy pinches to recruit forearm extensors and intrinsic hand muscles. Technique cue: maintain a neutral elbow position, isolate wrist motion, and prioritize slow eccentrics to maximize extensor activation.

Palms-down Dumbbell Wrist Curl Over A Bench FAQ

What muscles does Palms-down Dumbbell Wrist Curl Over A Bench work?

The movement targets the wrist extensors: extensor carpi radialis longus and brevis, extensor carpi ulnaris, and to a lesser degree the brachioradialis. Cue: keep the forearm supported and flex only at the wrist to maximize extensor activation and minimize shoulder or elbow contribution.

What is the best bodyweight alternative to Palms-down Dumbbell Wrist Curl Over A Bench?

A practical bodyweight option is bench-supported wrist extensions: place the backs of your hands on a bench edge with fingers pointing away and lift/drop your body using wrist extension. Cue: perform controlled reps with a soft bend in the elbow and avoid hyperextending the wrist at the top.

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