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Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Down Wrist Curl Over A Bench

The Barbell Palms Down Wrist Curl Over A Bench is a targeted exercise that focuses on strengthening your forearms and wrists. By utilizing a barbell and a bench, you can effectively isolate and train the muscles in your lower arms. This exercise primarily targets the extensor muscles, which are responsible for extending the wrist joint and supporting grip strength. To perform the Barbell Palms Down Wrist Curl Over A Bench, you need to position yourself seated on a flat bench, ensuring that your forearms rest on the bench with your palms facing down. Grasp the barbell with an overhand grip, making sure that your wrists are extended off the bench. Start with your arms fully extended and slowly lower the barbell towards the floor by flexing your wrists. This exercise can be adapted to different fitness levels by adjusting the weight of the barbell. Beginners should start with a lighter weight and focus on maintaining proper form and technique. As your strength improves, you can gradually increase the weight to continue challenging your muscles. Incorporating the Barbell Palms Down Wrist Curl Over A Bench into your workout routine can provide several benefits. Stronger forearms and wrists can enhance your grip strength, making it easier to perform various exercises such as deadlifts, pull-ups, and rows. Additionally, this exercise can also benefit individuals who engage in sports that require a strong grip, such as rock climbing or martial arts. Remember to always warm up before performing this exercise and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.


  • Start by sitting on a bench with your feet flat on the floor and your knees at a 90-degree angle.
  • Hold a barbell in your hands with an overhand grip, palms facing down.
  • Rest your forearms on the bench so that your wrists hang off the edge.
  • Allow the weight of the barbell to pull your wrists down.
  • Slowly curl your wrists up towards you, using your forearms to lift the weight.
  • Pause for a moment at the top of the movement.
  • Lower the barbell back down to the starting position in a controlled manner.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Engage your core throughout the exercise to maintain proper stability and alignment.
  • Focus on squeezing your forearms and keeping your wrists straight throughout the movement.
  • Control the movement on both the way up and the way down to maximize muscle activation.
  • Incorporate progressive overload by gradually increasing the weight or reps as you get stronger.
  • Ensure proper form by using a full range of motion and avoiding jerking or swinging motions.
  • Allow for adequate rest and recovery between sets to prevent overuse injuries and promote muscle growth.
  • Consider using wrist wraps or straps if you have weak wrists or are lifting heavy weights to provide additional support.
  • Pay attention to your breathing pattern and exhale during the exertion phase of the exercise.
  • Include variations of the exercise, such as using a different grip or incorporating a pause at the top or bottom of the movement, to challenge the muscles in different ways.
  • Combine this exercise with other forearm and grip strengthening exercises to develop well-rounded forearm muscles.

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