Barbell Bench Palms-Down Wrist over Curl
Strengthen your wrists with Barbell Bench Palms-Down Wrist Over Curl! Build forearm strength and improve your grip with this targeted exercise.
The Barbell Bench Palms-Down Wrist over Curl mainly works the forearms. You'll need: exercise bench or barbell.
Required Equipment
Barbell Bench Palms-Down Wrist over Curl Muscles Worked
Primary
Top Forearm (wrist extensors)
Barbell Bench Palms-Down Wrist over Curl Variations and Alternatives
How to do the Barbell Bench Palms-Down Wrist over Curl
Start by selecting a barbell with an appropriate weight for your fitness level.
Sit on a flat bench with your legs spread apart, allowing enough space for the barbell to move freely.
Lean forward, resting your forearms on your thighs with your wrists hanging over the edge of your knees, palms facing down.
Grip the barbell with your hands shoulder-width apart.
Exhale and slowly curl your wrists upwards, raising the barbell as high as possible without lifting your forearms off your thighs.
Hold the contraction at the top for a moment.
Inhale and slowly lower the barbell back down to the starting position, allowing your wrists to extend completely.
Repeat for the desired number of repetitions and sets.
Ensure to keep the movement controlled and avoid using momentum to lift the weight. The focus should be on using the wrist extensor muscles to perform the curl. Adjust the weight accordingly to maintain proper form and avoid any strain on the wrists.
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Barbell Bench Palms-Down Wrist over Curl FAQs
What muscles does the Barbell Bench Palms-Down Wrist over Curl work?
The Barbell Bench Palms-Down Wrist over Curl mainly works the forearms. The main muscles are the wrist extensors.
What equipment do you need for the Barbell Bench Palms-Down Wrist over Curl?
Exercise bench or barbell.
What workout day should the Barbell Bench Palms-Down Wrist over Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bench Palms-Down Wrist over Curl variations and alternatives?
Similar exercises include the Barbell Behind-Back Finger Curl, Barbell Bench Palms-Up Wrist over Curl, Barbell Finger Curl and Barbell Behind-Back Wrist Curl.
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