Barbell Palms Down Wrist Curl Over A Bench

Isolates the forearm extensors. It is essential for building a balanced forearm and improving grip stability for pulling exercises.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Barbell

Target Muscle Groups

Primary

Forearms

Secondary

Biceps

Setup

Sit and rest your forearms on a bench, palms facing down (pronated). Hold a barbell with your wrists hanging over the edge.

Instructions

1. Curl the bar upward by extending your wrists.
2. Squeeze the top of the forearms.
3. Lower slowly to the starting position.
4. Keep your elbows and forearms pinned to the bench.
5. Control the tempo.

Common Mistakes

1. Using the biceps.
2. Moving the whole arm.
3. Limited range of motion.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

Beginner / Bodyweight-only / Forearms / isolation

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.