Palms down wrist over a bench

This arms exercise will work on the muscle groups of your arm: forearms. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located.

How to perform the “Palms down wrist over a bench”:



Start by ..

Choosing a barbell and put it on one side of the flat bench.

Kneel down on your knees to face the bench.

Grab the barbell with both hands with a pronated grip (palms down) and put them on the bench so that your forearms are resting against the bench.

Your wrists should be hanging over the edge.


Start out by slowly curling to the finish position, bringing your wrist upwards and exhaling.

Slowly lower your wrists back down to the starting position while inhaling.

Your forearms should stay still as your wrist is the only movement needed to perform this exercise.Β By following these advices you will have a correct technique in order to not hurt you.

If it is the first time that you are doing this exercise, I would recommend you to get used to the movements by doing Palms down wrist over a bench firstly with the minimum weight.


You enjoyed reading this article ? You have questions ? You found this article helpful ? Don’t hesitate to leave a message and to hit the like button !


See you soon for another article, your healthful blogger in sports.







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A young man trying to inspire others to adopt a healthy lifestyle.

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