Barbell Palms Down Wrist Curl Over A Bench

Intermediate

Forearms

Barbell

The point of Barbell Palms Down Wrist Curl Over A Bench is control through the whole range; heavy bilateral barbell loading is how it gets there.

How to do Barbell Palms Down Wrist Curl Over A Bench

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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Barbell Palms Down Wrist Curl Over A Bench Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Palms Down Wrist Curl Over A Bench Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Barbell Palms Down Wrist Curl Over A Bench

Easier progression

Dumbbell Over Bench Revers Wrist Curl

Harder progression

Dumbbell One Arm Wrist Curl

Swap Barbell Palms Down Wrist Curl Over A Bench For

Cable Standing Back Wrist Curl

Weighted Standing Hand Squeeze

Dumbbell Reverse Wrist Curl

Barbell Palms Down Wrist Curl Over A Bench — Frequently Asked Questions

How do you do the Barbell Palms Down Wrist Curl Over A Bench?

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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Palms Down Wrist Curl Over A Bench work?

The Barbell Palms Down Wrist Curl Over A Bench primarily targets the forearms. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Palms Down Wrist Curl Over A Bench should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Palms Down Wrist Curl Over A Bench good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Palms Down Wrist Curl Over A Bench?

Try the Cable Standing Back Wrist Curl, Weighted Standing Hand Squeeze or the Dumbbell Reverse Wrist Curl. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.