Seated Palms-Down Barbell Wrist Curl

ForearmsBarbellBeginnerIsolation

Seated Palms-Down Barbell Wrist Curl — start position — START

Seated Palms-Down Barbell Wrist Curl — finish position — FINISH

How to do it

01Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
03Lean 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.
04Lower the bar as far as possible while inhaling and keeping a tight grip.
05Now 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.

Alternatives & substitutions

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

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

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