Forearms exercise
Palms Down Barbell Wrist Curl
Wrist extension with a bar for the forearm extensors.
- Primary muscleForearms
- EquipmentBarbell and bench
- TypeIsolation
- LevelBeginner
- Forearms
- Barbell and bench
How to do the Palms Down Barbell Wrist Curl
4 steps, in the order you do them.
- Sit and rest your forearms on your thighs or a bench, with your wrists past the edge and palms facing down.
- Let your hands drop down in a controlled way.
- Extend your wrists upward as far as you can.
- Lower slowly without lifting your forearms.
Muscles worked
Common Palms Down Barbell Wrist Curl mistakes
What goes wrong most often when you do the Palms Down Barbell Wrist Curl, and how to fix it.
You use the same weight as in the regular wrist curl.
Use much less weight. The forearm extensors are weaker than the flexors.
Your fingers open and the bar slips away.
Keep all your fingers and your thumb closed around the bar through the whole range of motion.
Your wrists don't lower far enough.
Let your hands drop until you feel a stretch on top of your forearms before lifting.
Alternatives to the Palms Down Barbell Wrist Curl
They work the forearms with other equipment, including options for training at home.
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More forearms exercises
Palms Up Barbell Wrist CurlForearms · Barbell and bench
Reverse Barbell CurlForearms · Barbell
Standing Barbell Wrist Curl Behind the BackForearms · Barbell
Frequently asked questions
What muscles does the Palms Down Barbell Wrist Curl work?
The Palms Down Barbell Wrist Curl works mainly the forearms.