Exercise Comparison
Cable Wrist Curl vs Palms-Down Wrist Curl Over A Bench
Side-by-Side
Muscle Analysis
Shared
Instructions
Cable Wrist Curl
Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.
Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.
Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Palms-Down Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
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.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the forearms. Cable Wrist Curl is a beginner exercise using cable, while Palms-Down Wrist Curl Over A Bench is beginner and uses barbell. Choose Cable Wrist Curl if you have access to cable, or Palms-Down Wrist Curl Over A Bench if you prefer barbell.