Seated Palms-Down Barbell Wrist Curl

Technique

How to perform Seated Palms-Down Barbell Wrist Curl

1. Sit on a bench holding a barbell overhand with your palms facing down and your feet on the floor.
2. Support both forearms on your thighs and leave the wrists free beyond your knees.
3. Keep the elbows and forearms still as you let the wrists bend downward under control.
4. Extend the wrists to lift the backs of your hands and the bar, keeping your fingers closed around it.
5. Lower through the wrists and repeat without curling at the elbows or lifting the forearms.

Programming relevance

Muscles involved

Primary targets: Extensor Carpi Ulnaris.