barbell palms down wrist curl over a bench
- Target
- forearms
- Secondary
- biceps, brachialis
- Equipment
- barbell
- Body part
- lower arms
Instructions
- 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.
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