Barbell Palms Down Wrist Curl Over A Bench
Step by step
How to perform
- Slowly lower the barbell as far as possible by bending your wrists, keeping the rest of your arms stationary.
- Once you've reached the maximum downward curl, hold the position for a moment to maximize the stretch in your forearm muscles.
- Gradually lift the barbell back up by flexing your wrists, bringing them to a position where they are slightly higher than your knees.
- Repeat this motion for the desired number of repetitions, ensuring to keep your forearms stationary throughout the exercise.
Overview
About this exercise
The Barbell Palms Down Wrist Curl Over A Bench is a strength-building exercise that specifically targets the forearm muscles, enhancing grip strength and improving wrist mobility. This exercise is ideal for athletes, bodybuilders, or anyone seeking to improve their overall arm strength and dexterity. People would want to do this exercise to enhance their forearm muscularity, improve performance in sports or activities requiring strong grip, and to balance the strength of their upper and lower arms.
Coaching cues
Form tips
This exercise is not about the speed or the weight of the barbell, but about the control of the movement. Slowly lower the barbell as far as possible, then curl your wrists upward as far as they can go. Make sure to keep the rest of your arm stationary, the movement should only be in your wrists. Rushing through the movements can lead to strain or injury.
Use a weight that is challenging but manageable for you. It's a common mistake to use too heavy a weight, which can lead to poor form and potential injury.
Keep exploring
Similar exercises.
Same primary muscle, with matching equipment first.