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 Modified Push Up To Lower Arms.

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked 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. 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
    Modified Push Up To Lower ArmsPlay demonstration

    1. Modified Push Up To Lower Arms

    45% match
    • Forearms
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the forearms with bodyweight alone.

    How to perform this exercise
    1. Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
    2. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
    4. Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: forearms, the same as the Palms-down Wrist Curl Over A Bench
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  2. ElevatorPlay demonstration

    2. Elevator

    39% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the forearms.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  3. Inverted RowPlay demonstration

    3. Inverted Row

    39% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the forearms.

    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  4. Inverted Row Bent KneesPlay demonstration

    4. Inverted Row Bent Knees

    39% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  5. Elbow Lift - Reverse Push-upPlay demonstration

    5. Elbow Lift - Reverse Push-up

    38% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  6. Bench Dip On FloorPlay demonstration

    6. Bench Dip On Floor

    38% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the forearms.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Palms-down Wrist Curl Over A Bench
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  7. HyperextensionPlay demonstration

    7. Hyperextension

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the forearms.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  8. Hyperextension (On Bench)Play demonstration

    8. Hyperextension (On Bench)

    37% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  9. Bodyweight Standing RowPlay demonstration

    9. Bodyweight Standing Row

    37% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Palms-down Wrist Curl Over A Bench
  10. Inverted Row On BenchPlay demonstration

    10. Inverted Row On Bench

    37% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than 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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology