TETSUBarbell Palms Down Wrist Curl Over A Bench
The Barbell Palms Down Wrist Curl Over A Bench is a barbell exercise for the lower arms that primarily targets the forearms, with the biceps and brachialis assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Barbell Palms Down Wrist Curl Over A Bench
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Palms Down Wrist Curl Over A Bench work?
The Barbell Palms Down Wrist Curl Over A Bench primarily targets the forearms. The biceps and brachialis work as supporting muscles.
What equipment do I need for the Barbell Palms Down Wrist Curl Over A Bench?
You need a barbell to perform the Barbell Palms Down Wrist Curl Over A Bench.
How many sets and reps of the Barbell Palms Down Wrist Curl Over A Bench should I do?
3 to 4 sets of 10 to 15 controlled reps of the Barbell Palms Down Wrist Curl Over A Bench suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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