Intermediate
BARBELL PALMS DOWN WRIST CURL OVER A BENCH
Lower arms
Body Part
Forearms
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
2
Step:2 Hold a barbell with an overhand grip, hands shoulder-width apart.
3
Step:3 Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
4
Step:4 Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
