barbell palm down wrist curl over a bench

Category

Forearms

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Extensor Carpi Radialis, Extensor Carpi Ulnaris

Secondary muscles

Wrist Flexors, Brachioradialis

How to do it

1. 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.
2. Curl your wrists upward, lifting the barbell as high as possible while keeping your forearms flat on the bench.
3. Slowly lower the barbell back to the starting position with control.
4. 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.