How to do the Barbell Palms Down Wrist Curl Over A Bench
Barbell Palms Down Wrist Curl Over A Bench is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
Barbell Palms Down Wrist Curl Over A Bench demonstration · © GymiaFit
Barbell Palms Down Wrist Curl Over A Bench at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Palms Down Wrist Curl Over A Bench step by step
- 1Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- 2Hold a barbell with an overhand grip, hands shoulder-width apart.
- 3Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- 4Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- 5Repeat for the desired number of repetitions.
Barbell Palms Down Wrist Curl Over A Bench — questions
What muscles does the Barbell Palms Down Wrist Curl Over A Bench work?
The Barbell Palms Down Wrist Curl Over A Bench primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Barbell Palms Down Wrist Curl Over A Bench?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Palms Down Wrist Curl Over A Bench suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Palms Down Wrist Curl Over A Bench?
Barbell Palms Up Wrist Curl Over A Bench, Barbell Reverse Wrist Curl, Barbell Reverse Wrist Curl V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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