Seated Palms-Down Barbell Wrist Curl
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.
Quick answers
- What muscles does the Seated Palms-Down Barbell Wrist Curl work?
- Mainly the forearms.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More forearms exercises
- Finger Curls
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Seated Palm-Up Barbell Wrist Curl
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Wrist Rotations with Straight Bar
Exercise descriptions: free-exercise-db, public domain.