Seated Palms-Down Barbell Wrist Curl

Instructions

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.

Frequently asked questions

What muscles does the Seated Palms-Down Barbell Wrist Curl work?

Seated Palms-Down Barbell Wrist Curl primarily targets the Forearms. This makes it an effective strength exercise for building forearms development.

What equipment do I need for the Seated Palms-Down Barbell Wrist Curl?

You will need a barbell to perform the Seated Palms-Down Barbell Wrist Curl. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated Palms-Down Barbell Wrist Curl suitable for beginners?

Yes. The Seated Palms-Down Barbell Wrist Curl is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Seated Palms-Down Barbell Wrist Curl a compound or isolation exercise?

The Seated Palms-Down Barbell Wrist Curl is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Seated Palms-Down Barbell Wrist Curl?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Palms-Down Barbell Wrist Curl?

Good alternatives include the Bottoms-Up Clean From The Hang Position, Cable Wrist Curl, Dumbbell Lying Pronation. These exercises target similar muscle groups (Forearms) and can be substituted based on available equipment or training preference.

Track this exercise