Seated Palms-Down Barbell Wrist Curl
- Primary musclesForearm
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Palms-Down Barbell Wrist Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
Lower the bar as far as possible while inhaling and keeping a tight grip.
Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Variations: This exercise can also be done with o
Similar exercises
All Forearm exercises · 19
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.