Barbell Bench Palms-Down Wrist over Curl
Strengthen your wrists with Barbell Bench Palms-Down Wrist Over Curl! Build forearm strength and improve your grip with this targeted exercise.
Required Equipment
Muscle Groups
Primary
Instructions
1. Start by selecting a barbell with an appropriate weight for your fitness level.
2. Sit on a flat bench with your legs spread apart, allowing enough space for the barbell to move freely.
3. Lean forward, resting your forearms on your thighs with your wrists hanging over the edge of your knees, palms facing down.
4. Grip the barbell with your hands shoulder-width apart.
5. Exhale and slowly curl your wrists upwards, raising the barbell as high as possible without lifting your forearms off your thighs.
6. Hold the contraction at the top for a moment.
7. Inhale and slowly lower the barbell back down to the starting position, allowing your wrists to extend completely.
8. Repeat for the desired number of repetitions and sets.
Ensure to keep the movement controlled and avoid using momentum to lift the weight. The focus should be on using the wrist extensor muscles to perform the curl. Adjust the weight accordingly to maintain proper form and avoid any strain on the wrists.
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