Exercises / Lower arms / Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench: step-by-step technique, the muscles it works and a demo clip. Equipment: barbell.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbarbell
  • Body partlower arms
Primary muscles
forearms, biceps
Secondary muscles
brachialis
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How to do it

  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.

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