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Seated Palms-Down Barbell Wrist Curl

Seated Palms-Down Barbell Wrist Curl is a beginner isolation barbell exercise that mainly works your forearms.

💪 Forearms🏋️ Barbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Seated Palms-Down Barbell Wrist Curl: starting position
Starting position
Seated Palms-Down Barbell Wrist Curl: end position
End position

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.

Muscles worked

Primary: Forearms

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated Palms-Down Barbell Wrist Curl alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the seated palms-down barbell wrist curl work?

It mainly works your forearms.

How many sets and reps of seated palms-down barbell wrist curl should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated palms-down barbell wrist curl good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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