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Lower Arms · Barbell
Barbell Palm Down Wrist Curl Over a Bench
Barbell Palm Down Wrist Curl Over a Bench is an intermediate isolation strength exercise that works the forearms (lower arms). It needs a barbell and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Forearms · Extensor Carpi Radialis, Extensor Carpi Ulnaris
Secondary muscles
- Forearms
- Forearms
How to do Barbell Palm Down Wrist Curl Over a Bench
- Kneel in front of a flat bench, holding a barbell with both hands, palms facing down (overhand grip). Rest your forearms on the bench with your wrists hanging over the edge and allow them to hang down.
- Curl your wrists upward, lifting the barbell as high as possible while keeping your forearms flat on the bench.
- Slowly lower the barbell back to the starting position with control.
- Repeat for the desired number of repetitions.
Form tips
- Avoid using your forearms or upper arms to lift the weight; the movement should come from your wrists.
- Keep your shoulders relaxed and avoid tensing them during the exercise.
- Maintain a steady pace to ensure consistent tension in the muscles.
Barbell Palm Down Wrist Curl Over a Bench alternatives
More forearms exercises
Barbell Palm Down Wrist Curl Over a Bench FAQ
What muscles does Barbell Palm Down Wrist Curl Over a Bench work?
Barbell Palm Down Wrist Curl Over a Bench mainly works the forearms in the lower arms (Extensor Carpi Radialis and Extensor Carpi Ulnaris).
What equipment do you need for Barbell Palm Down Wrist Curl Over a Bench?
You need a barbell and a bench.
How many sets and reps of Barbell Palm Down Wrist Curl Over a Bench should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Palm Down Wrist Curl Over a Bench good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Barbell Palm Down Wrist Curl Over a Bench burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Palm Down Wrist Curl Over a Bench?
Other exercises for the forearms include Dumbbell Over Bench Wrist Curl, Dumbbell Over Bench Reverse Wrist Curl, Cable Wrist Curl and Band Wrist Curl.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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