Barbell Palms Down Wrist Curl Over a Bench

The palms-down wrist curl kneeling behind a flat bench, forearms flat on the pad; the bench pins them so only the hands lift.

Forearms Barbell

How to do it

Setup

Kneeling behind a flat bench, forearms on the pad, hands over the edge, bar in an overhand grip.

Steps

Let the knuckles drop below the bench edge.
Lift the knuckles up past the line of the forearms.
Lower slowly; the forearms never leave the pad.

Common mistakes

Loading it like the palms-up version: the extensors take much less; drop the weight. Elbows lifting off the bench: pin them down. Loose grip at the bottom: squeeze the bar; the fingers do not open in this one.

Breathing

Exhale lifting, inhale lowering.