Seated Palms-Down Barbell Wrist Curl
How to do the Seated Palms-Down Barbell Wrist Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
,
Barbell
How to do the Seated Palms-Down Barbell Wrist Curl
- 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, see it on your body.
Every Seated Palms-Down Barbell Wrist Curl set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Seated Palms-Down Barbell Wrist Curl: common questions
What muscles does the Seated Palms-Down Barbell Wrist Curl work?
The Seated Palms-Down Barbell Wrist Curl primarily works the Forearms.
Is the Seated Palms-Down Barbell Wrist Curl suitable for beginners?
Yes. The Seated Palms-Down Barbell Wrist Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Seated Palms-Down Barbell Wrist Curl?
To do the Seated Palms-Down Barbell Wrist Curl you'll need a barbell.
Is the Seated Palms-Down Barbell Wrist Curl a compound or isolation exercise?
The Seated Palms-Down Barbell Wrist Curl is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Seated Palms-Down Barbell Wrist Curl with correct form?
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. Follow the full step-by-step above for the complete movement.
Log your Seated Palms-Down Barbell Wrist Curl sets, free.
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