LiftSetsLiftSets / Exercises / Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl
Works the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Forearms stay flat and still.
- Let the hands drop for a full stretch.
- Curl the hands up as high as they will go.
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.
Other exercises for the forearms
- Cable Wrist Curl
- Dead Hang
- Palms-Down Dumbbell Wrist Curl Over a Bench
- Palms-Down Wrist Curl Over a Bench
- Palms-Up Barbell Wrist Curl Over a Bench
- Palms-Up Dumbbell Wrist Curl Over a Bench
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
Track it in LiftSets
Log Seated Palms-Down Barbell Wrist Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store