Seated Palms Down Barbell Wrist Curls

Exercise Tips

  • Use only your wrists and hands
  • Lean forward slightly but keep your back flat

Seated Palms Down Barbell Wrist Curls

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



3 Days a Week to
5 Days a Week


Barbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Barbell, Flat Bench

Minimum Frequency: 3 Days a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Sit on the edge of a flat bench with your knees bent, shoulder width apart and feet flat on the floor. Hold a barbell with an overhand grip, hands about a foot apart. Rest your forearms on your thighs so your hands are hanging over your knees.

  1. 1 Slowly curl your wrists upwards until the barbell is even with your knees. Keep your forearms flat on your legs the entire time.
  2. 2 Slowly lower your wrists back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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