barbell palms down wrist curl over a bench

Intermediate

barbell palms down wrist curl over a bench

How to do it

1Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
2Hold a barbell with an overhand grip, hands shoulder-width apart.
3Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
4Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
5Repeat for the desired number of repetitions.

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Front

Back

Primary
Secondary
Tertiary

Target: Forearms
Body Part: Forearms
Equipment: Barbell
Difficulty: Intermediate
Force: Pull
Grips: Overhand
Mechanic: Isolation
Secondary: Biceps, Brachialis

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