Barbell Palms Down Wrist Curl Over a Bench

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Forearms · Wrist

100%

Equipment

Barbell Bench

Setup / Starting Position

Sit on a bench with your feet flat on the ground, holding a barbell with an overhand grip (palms facing down).
Rest your forearms on your thighs, allowing your wrists to hang off the edge of your knees.

Exercise Position

Curl the barbell upwards towards your body by flexing your wrists, keeping your forearms stable on your thighs.
Hold the top position for a moment to maximize muscle contraction.

Form & Performance

Lower the barbell back down towards the starting position, allowing your wrists to extend fully.
Keep your forearms stable throughout the movement.