Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl is a isolation strength exercise using barbell that trains the forearms.
StrengthBarbellBeginnerIsolationPull
Primary muscles: Forearms
How to do it
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- 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.
- Lower the bar as far as possible while inhaling and keeping a tight grip.
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Seated Palms-Down Barbell Wrist Curl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Forearms volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
