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

If you can’t perform the palms-down wrist curl over a bench, use pronated dumbbell wrist curls, reverse barbell curls, wrist extension with band, plate wrist holds, or isometric back-of-hand holds. Each option loads the wrist extensors (extensor carpi radialis and ulnaris); cue a slow 2–3 second eccentric to maximize extensor activation.

Original Exercise: Palms-down Wrist Curl Over A Bench

Palms-down Wrist Curl Over A Bench
Primary Muscle
Forearms
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
How to Perform Palms-down Wrist Curl Over A Bench
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Palms-down Wrist Curl Over A Bench Alternatives

Best Match
Barbell Wrist Curl

1. 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.
Palms-Up Barbell Wrist Curl Over A Bench

2. 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.
Barbell Standing Back Wrist Curl

3. 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.
Palms-Down Dumbbell Wrist Curl Over A Bench

4. Palms-Down Dumbbell Wrist Curl Over A Bench

90% 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 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.
Barbell Reverse Wrist Curl

5. 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.
Palms-Up Dumbbell Wrist Curl Over A Bench

6. Palms-Up Dumbbell Wrist Curl Over A Bench

86.4% 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.
Seated Palms-Down Barbell Wrist Curl

7. 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.
Dumbbell Finger Curls

8. Dumbbell Finger Curls

85% Match
Forearms Dumbbell Beginner Isolation
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.
Barbell Revers Wrist Curl V. 2

9. Barbell Revers Wrist Curl V. 2

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.
Finger Curls

10. Finger Curls

82.4% 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 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.

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.

How to Choose the Right Substitute

Select a substitute based on equipment, pain tolerance, and the specific extensor muscles you want to target. If you lack a barbell, choose dumbbell reverse wrist curls and keep the wrist fully pronated to match the original movement pattern; anchor the forearm on your thigh and use a controlled 3-second lowering phase. If you have wrist discomfort, use bands or plate holds that allow partial ROM and isometric contraction to build tendon resilience. For unilateral deficits, pick single-arm variations and progressive loading sets of 8–15 reps to prioritize hypertrophy and motor control.

Frequently Asked Questions

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.

Can I build muscle without doing Palms-down Wrist Curl Over A Bench?

Yes. Use progressive overload via dumbbell reverse wrist curls, band resisted wrist extension, or eccentric-focused plate wrist holds to stimulate the extensors. Match the pronated movement pattern and increase volume or load over time to drive hypertrophy and strength gains.

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