Barbell Palms Down Wrist Curl Over A Bench

This exercise builds strength in your forearms. You sit on a bench, rest your arms on your legs, and use your wrists to lift a barbell up and down.

1Sit on a bench with your feet flat on the floor. Rest your forearms on your thighs with your palms facing down.
2Hold the barbell with your hands shoulder-width apart.
3Bend your wrists to lower the bar toward the floor. Keep your arms still.
4Stop for a second at the bottom. Then, slowly lift the bar back up by raising your wrists.
5Do this again for as many times as you need.

Primary Muscles

Secondary Muscles

Biceps

Brachialis

Equipment

Difficulty

Beginner

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