Seated Palms-Down Barbell Wrist Curl

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Exercise Seated Palms-Down Barbell Wrist Curl

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General info

How to perform exercise

  1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. 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.
  4. Lower the bar as far as possible while inhaling and keeping a tight grip.
  5. 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

Photos of the correct technique

What muscles work?

If the correct technique is followed, the following muscle groups work: Forearm, and auxiliary muscles:

What muscles work in the exercise Seated Palms-Down Barbell Wrist Curl

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

GoalSetsRepsWeight, %1RmRest between sets
Strength2-61-5 reps100-85%3-7 min
Mass gain3-66-12 reps85-60%1-4 min
Fat burning2-413-25 reps60-40%1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variationsLevelWeight*Reps*
kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary AtletIQ
  • Online workout diary
  • Remembers your working weight
  • Counts the load for you
  • Controls the rest time
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Exercise substitutions

You can try replacing the exercise «Seated Palms-Down Barbell Wrist Curl» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Seated Palm-Up Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl
Standing Palms-Up Barbell Behind The Back Wrist Curl
Standing Palms-Up Barbell Behind The Back Wrist Curl
Barbell Curl
Barbell Curl
Close-Grip EZ Bar Curl
Close-Grip EZ Bar Curl
Dumbbell Alternate Bicep Curl
Dumbbell Alternate Bicep Curl
Alternate Hammer Curl
Alternate Hammer Curl
Close-Grip EZ Bar Curl
Close-Grip EZ Bar Curl
Preacher Curl
Preacher Curl
Reverse Barbell Curl
Reverse Barbell Curl
Concentration Curls
Concentration Curls
One Arm Dumbbell Preacher Curl
One Arm Dumbbell Preacher Curl
Seated Palms-Down Barbell Wrist Curl Author: AtletIQ: on Seated Palms-Down Barbell Wrist Curl — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5
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