Napra

Seated Palms-Down Barbell Wrist Curl

StrengthBeginner Forearms Adjustable (incline) benchBarbell
Seated Palms-Down Barbell Wrist Curl, step 1
1. Sit holding a barbell with palms down; forearms on your thighs, hands hanging past your knees.
Seated Palms-Down Barbell Wrist Curl, step 2
2. Raise the bar using only your wrists as far as you can; forearms stay on your thighs. Lower slowly.

How to do it

  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises