Seated Palms-Down Barbell Wrist Curl

A beginner strength exercise for the forearms, done with a barbell.

Seated Palms-Down Barbell Wrist Curl: finishing position

Main muscles: Forearms
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Seated Palms-Down Barbell Wrist Curl

Hold 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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Palms-Down Barbell Wrist Curl

Questions

What muscles does the Seated Palms-Down Barbell Wrist Curl work?

Mainly the forearms.

Is the Seated Palms-Down Barbell Wrist Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Palms-Down Barbell Wrist Curl?

Good alternatives that train the forearms: Finger Curls, Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench or Seated Palm-Up Barbell Wrist Curl.

How many sets and reps of the Seated Palms-Down Barbell Wrist Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).