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How to do the Palms Down Barbell Wrist Curl - Learn Proper Palms Down Barbell Wrist Curl Form
- Step 1: Place a barbell next to a flat bench and then kneel down behind the flat bench, facing the bench.
- Step 2: Graps the barbell with a palms down grip and bring it to the front of the flat bench so that your forearms are resting on the flat bench and your wrists are extended off the edge.
- Step 3: With palms down and your forearms staionary, exhale and curl your wrists back.
- Step 4: Inhaling, curl your wrists forward.
- Step 5: Repeat for a full set.
Palms Down Barbell Wrist Curl Variations and Palms Down Barbell Wrist Curl Alternatives
- Variation 1: Use dumbbells instead of a barbell.
- Variation 2: Perform this exercise seated on a flat bench with your forearms resting against your upper legs.
Palms Down Barbell Wrist Curl Tips
- Tip 1: Perform 3 sets of this exercise with 12 to 15 repetitions per set.
- Tip 2: If the barbell is too heavy initially, use dumbbells with a lighter weight.
Palms Down Barbell Wrist Curl Records and Palms Down Barbell Wrist Curl Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 10 | 1 |
| Average weight for this exercise: | 24 pounds | 20 pounds |
| # of workout plans that include this exercise: | 8 | 8 |
| Popularity Rank (based on number of workouts): | 577 | 577 |
Your Palms Down Barbell Wrist Curl Records and Palms Down Barbell Wrist Curl Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Palms Down Barbell Wrist Curl Chart - Average Palms Down Barbell Wrist Curl Weight Lifted
Palms Down Barbell Wrist Curl - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2-Hand Sledgehammer Slam | Forearms | Intermediate |
 |
Barbell Holds | Forearms | Beginner |
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Behind Back Wrist Curl | Forearms | Beginner |
 |
Cable Wrist Curl | Forearms | Beginner |
 |
Double Rope Climb | Forearms | Expert |
Palms Down Barbell Wrist Curl Workout Programs (Workout Plans that use the Palms Down Barbell Wrist Curl)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Jay Cutler Workout Plan | Expert |
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Jean Claude Van Damme Workout Plan | Expert |
Palms Down Barbell Wrist Curl Muscles Worked
Palms Down Barbell Wrist Curl Equipment
| Name |
|---|
| Barbell |
| Flat Bench |
Palms Down Barbell Wrist Curl Training Details
The palms down barbell wrist curl is a free weights exercise that primarily targets the forearms and to a lesser degree also targets the .
The only palms down barbell wrist curl equipment that you really need is the following: barbell and flat bench. There are however many different palms down barbell wrist curl variations that you can try out that may require different types of palms down barbell wrist curl equipment or maye even require no equipment at all.
Learning proper palms down barbell wrist curl form is easy with the step by step palms down barbell wrist curl instructions, palms down barbell wrist curl tips, and the instructional palms down barbell wrist curl technique video on this page. The palms down barbell wrist curl is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the palms down barbell wrist curl video, learn how to do the palms down barbell wrist curl, and then be sure and browse through the palms down barbell wrist curl workouts on our workout plans page!
Palms Down Barbell Wrist Curl Sports
Palms Down Barbell Wrist Curl Force Type: Pull
Palms Down Barbell Wrist Curl Mechanics Type: Isolation
Palms Down Barbell Wrist Curl Other Names: Palm Down Barbell Wrists Curl
