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All exercises

Barbell palms down wrist curl over a bench

Beginner

Barbell palms down wrist curl over a bench is a isolation barbell exercise for the forearms, also working the biceps.

What it works

Primary muscle

Forearms

Also works

Biceps

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
  2. 2Hold a barbell with an overhand grip, hands shoulder-width apart.
  3. 3Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
  4. 4Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell over bench wrist curlDumbbell
  • Dumbbell over bench reverse wrist curlDumbbell
  • Dumbbell over bench one arm reverse wrist curlDumbbell
  • Dumbbell one arm wrist curlDumbbell
  • Dumbbell reverse wrist curlDumbbell
  • Barbell palms up wrist curl over a benchBarbell

Harder variations

  • Wrist rollererWeight plate
Logged today · 90 seconds restBarbell palms down wrist curl over a bench

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