Over Bench Wrist Curl

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Pull

Over Bench Wrist Curl Instructions

  • Be on your knees with your forearms rested on top of a flat bench.
    • Hands are off the end of the bench.
  • Your palms are facing upward in a supinated position holding a barbell.
  • Lower the bar towards the ground by only extending your wrist. Let your fingers extend slightly as well. 
    • Allowing your fingers to extend fully will limit the weight you can use.
  • Create the mind-muscle connection your forearms are controlling the movement
    • Not momentum or other musculature.  
  • At the bottom position, bring the barbell back towards you through wrist flexion. 
    • You should feel your forearms activated.


  • Not allowing your fingers to extend will put greater emphasis on the forearm musculature.
    • Extension of your fingers will create more of a grip strength stimulus. 
  • Don't bounce the weight up. This is a controlled motion.
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