Palms Down Wrist Curl Over A Bench

A tidy little forearm builder for the bear who wants steadier paws. Rest your forearms on a bench, let the wrists move freely, and lift the weight with control to wake up the top side of your forearms.

Instructions

1. Sit beside a bench and hold a light barbell or dumbbells.
2. Rest your forearms on the bench with wrists hanging off.
3. Turn your palms down and let your wrists bend forward.
4. Lift the weight by raising your hands toward your forearms.
5. Pause briefly at the top without moving your elbows.
6. Lower the weight slowly to the starting position.

Benefits

• Builds stronger forearms
• Improves grip for daily tasks
• Helps with racket and bar work
• Adds control to wrist movement

Key Points

• Keep your forearms flat on the bench
• Move only at the wrists
• Use a light weight
• Lift and lower with control
• Keep your grip steady

Common Mistakes

• Using too much weight
• Lifting with the elbows
• Rushing the lowering phase
• Bending the shoulders forward
• Using partial range