Seated Palms-Down Barbell Wrist Curl

How to do it

1. 01

   Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.

2. 02

   Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.

3. 03

   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. 04

   Lower the bar as far as possible while inhaling and keeping a tight grip.

5. 05

   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.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

More forearms exercises

Farmer's WalkDumbbellBeginnerBottoms-Up Clean From The Hang PositionKettlebellIntermediateCable Wrist CurlCableBeginnerDumbbell Lying PronationDumbbellIntermediateDumbbell Lying SupinationDumbbellIntermediateFinger CurlsBarbellBeginner