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Seated Palms-Down Barbell Wrist Curl

Exercise Data

Type: Strength
Main Muscle Worked: Forearms
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
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Seated Palms-Down Barbell Wrist Curl Images

Seated Palms-Down Barbell Wrist Curl
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Seated Palms-Down Barbell Wrist Curl
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Seated Palms-Down Barbell Wrist Curl Guide

Main Muscle: Forearms

  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. 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.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. 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.

Variations: This exercise can also be done with one or two dumbbells. Alternatively an EZ bar can also be used.



Alternative Exercises For Seated Palms-Down Barbell Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Muscle Targeted: Forearms

6.0

Out of 10

Top 5 Rated Forearms Exercises

  1. Standing Palms-Up Barbell Behind The Back Wrist Curl
  2. Palms-Down Wrist Curl Over A Bench
  3. Farmer's Walk
  4. Wrist Roller
  5. Seated Palm-Up Barbell Wrist Curl

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of people found this review helpful

gl6869

Review: Seated Palms-Down Barbell Wrist Curl

Exercise Rating
9/10

Jul 16, 2011 12:49 AM: I get a good pump from this but palm down has alwayes worked better for me.

gl6869 BodyStats
Height:
5 '11" (1.80m)
Weight:
186 lbs
Up 8.0 lbs
Bodyfat:
No Data
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