Arms · Barbell · Isolation · Beginner
Seated Palms-Down Barbell Wrist Curl
Primary
- Main muscles
- Forearms
How to do it
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
- Lower the bar as far as possible while inhaling and keeping a tight grip.
- Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Swaps on other equipment
Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.
Other forearm exercises
- Seated One-Arm Dumbbell Palms-Down Wrist Curl · Dumbbell
- Seated One-Arm Dumbbell Palms-Up Wrist Curl · Dumbbell
- Seated Palm-Up Barbell Wrist Curl · Barbell
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl · Cable
- Standing Olympic Plate Hand Squeeze · Other
- Standing Palms-Up Barbell Behind The Back Wrist Curl · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake