Forearm - Palms Down Wirst Curl

Forearm - Palms Down Wirst Curl
The palms down wrist curl is trickier than it looks. Because you need to grip the bar to stop it from falling to the floor, it requires a lot of focus to get right. Facts


  • Compound exercise
  • Main muscle targeted – Forearms
  • Helper muscles – Biceps

Male | Female


Place the barbell on the bench and kneel down in front of it. Grab the bar and rest your forearms on the bench, with your wrists over the edge, palms facing up. Curl your wrist upwards, exhaling as you curl. Slowly lower the bar back to the starting position, inhaling as you go.

Why it’s good:

This is one of those exercises that you can do while letting other areas of your body recover. If you really can’t do another squat, knock out a set of these and rest those legs, there’s no need to be completely still, even while resting!

What to watch out for:

Make sure your forearms are stationary. If they’re moving around, you may not be getting the best results for your efforts.

Snapshot: Palms Down Wirst Curl exercise

Palms Down Wirst Curl exercise Read More

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