Equipmentbarbell
Difficultybeginner
forearmslower arms
Barbell Palms Down Wrist Curl Over A Bench
The barbell palms down wrist curl over a bench is an isolation exercise targeting the forearms, specifically the wrist extensors. It is performed by sitting on a bench, resting the forearms on the thighs or a bench, and curling a barbell upward using only the wrists.
Step-by-Step Form & Technique
- 1.Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- 2.Hold a barbell with an overhand grip, hands shoulder-width apart.
- 3.Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- 4.Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
bicepsbrachialis
Track Barbell Palms Down Wrist Curl Over A Bench in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.