Barbell Palms Down Wrist Curl Over a Bench
Description
The barbell palms-down wrist curl (reverse wrist curl) is a forearm extensor exercise where you sit with your forearms resting on a bench, wrists hanging over the edge with palms facing down, and curl the barbell upward by extending your wrists. It builds the top of the forearm.
Muscle Group
Equipment Required
Barbell Palms Down Wrist Curl Over a Bench Instructions
- Sit on a bench. Place your forearms flat on the bench with wrists hanging off the edge, palms down.
- Hold a barbell with an overhand (palms-down) grip.
- Let your wrists flex down, lowering the bar.
- Extend your wrists upward, curling the bar up.
- Squeeze the top of your forearms at the peak.
- Lower under control.
- Use light weight. Aim for 15 to 20 reps.
- The extensors are much weaker than flexors — start very light.
Barbell Palms Down Wrist Curl Over a Bench Form & Visual
Barbell Palms Down Wrist Curl Over a Bench Benefits
- Builds the forearm extensors
- Helps prevent tennis elbow
- Balances forearm flexor-to-extensor strength
- Simple setup
- Easy to load progressively
- Important for grip health
Barbell Palms Down Wrist Curl Over a Bench Muscles Worked
- Wrist extensors (extensor carpi radialis, extensor carpi ulnaris)
- Extensor digitorum
- Brachioradialis
Barbell Palms Down Wrist Curl Over a Bench Variations & Alternatives
- Barbell Wrist Curl (palms up)
- Dumbbell Reverse Wrist Curl
- Barbell Reverse Curl
- Wrist Roller
- Dumbbell Palms-Down Wrist Curl
