Barbell Palms Down Wrist Curl Over A Bench

Expert Advice

Focus on isolating the wrist movement and avoid using your body to lift the weight to ensure maximum engagement of the forearm muscles.

Sit on a bench and rest your forearms on your thighs or the bench with your wrists hanging over the edge, palms facing down.
Hold a barbell with an overhand grip and let it roll to the tips of your fingers.
Curl the barbell up as far as possible by extending your wrists, and squeeze at the top.
Slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

Primary

Forearms100%

Equipment

Barbell

Exercise Type

Strength