How to do the Palms-Down Wrist Curl Over A Bench

Steps

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.

Tracking it in OneRep

Add the palms-down wrist curl over a bench to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.