barbell palms down wrist curl over a bench
barbell palms down wrist curl over a bench exercise guide with muscles, equipment, animation and step-by-step instructions. Target: forearms. Equipment: barbell.
- Target muscle
- forearms
- Muscle group
- biceps
- Body part
- lower arms
- Equipment
- barbell
Secondary muscles
biceps, brachialis
How to perform
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- Repeat for the desired number of repetitions.