Forearms exercise · barbell
Barbell Palms Down Wrist Curl Over a Bench
The barbell palms down wrist curl over a bench is a barbell exercise that targets the forearms, with the biceps and brachialis assisting.
How to do the barbell palms down wrist curl over a bench
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and brachialis work as secondary muscles. See all forearm exercises or every barbell exercise.
