10 Best Palms-down Wrist Curl Over A Bench Alternatives for Limited Gear

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

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 Palms-down Wrist Curl Over A Bench

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

Forearms · Barbell · Beginner · Isolation

  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.

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

10 substitutes, ranked by how closely each one matches the 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 Wrist CurlPlay demonstration

    1. Barbell Wrist Curl

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

    3. Barbell Standing Back Wrist Curl

    92% 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 Palms-down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-down Wrist Curl Over A Bench
    • Body position: standing, not seated
  4. Palms-down Dumbbell Wrist Curl Over A Bench

    4. Palms-down Dumbbell Wrist Curl Over A Bench

    90% 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 Palms-down Wrist Curl Over A Bench
    • Primary muscle: forearms, the same as the Palms-down Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-down Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-down Wrist Curl Over A Bench
  5. Barbell Reverse Wrist CurlPlay demonstration

    5. Barbell Reverse Wrist Curl

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

    7. Seated Palms-down Barbell Wrist Curl

    85% match

    Forearms · Beginner · Isolation

    It still works the forearms, through a different movement.

    • Barbell
    How to perform it
    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 Wrist Curl Over A Bench
    • Equipment: free weights, the same as the Palms-down Wrist Curl Over A Bench
    • Body position: seated, the same as the Palms-down Wrist Curl Over A Bench

Why You Might Need a Palms-down Wrist Curl Over A Bench Alternative

You may swap this exercise for several reasons: wrist pain with loaded pronation, lack of a bench or barbell, or a need for unilateral work to fix side-to-side strength imbalances. Substitutes let you control wrist angle and loading cadence to reduce tendon stress and improve extensor recruitment. For example, a single-arm pronated dumbbell wrist curl reduces compressive torque by shortening lever length; cue the elbow anchored against your thigh and lower the weight slowly to emphasize eccentric loading. Bands and isometrics provide lower-impact options when tendons are irritated.

Palms-down Wrist Curl Over A Bench FAQ

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

The movement primarily targets the wrist extensors, extensor carpi radialis longus and brevis and extensor carpi ulnaris, plus secondary activation of the brachioradialis. The pronated wrist increases extensor moment arm, so slow eccentrics increase muscle tension across the distal forearm.

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

A practical bodyweight option is the back-of-hand (dorsum) isometric hip raise: sit with knees bent, place the dorsum of your hands on a bench behind you, then lift hips to load the wrist extensors isometrically. Cue a steady 10–20 second hold while keeping fingers relaxed to emphasize extensor recruitment without added load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.