barbell palms down wrist curl over a bench
barbell palms down wrist curl over a bench is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
Step 2
Hold a barbell with an overhand grip, hands shoulder-width apart.
Step 3
Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
Step 4
Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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