Palms-Down Barbell Wrist Curl being performed with proper form

How to do a Palms-Down Barbell Wrist Curl

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
266,714
Popularity Rank
413th
Difficulty
Beginner
Forearms Strength
98 mSCORE 2nd
Equipment Required

Workouts with Palms-Down Barbell Wrist Curl

    Target muscles worked

    Primary Muscles
    Forearms
    Secondary Muscles
    None

    Instructions for Proper Form

    Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.

    1. Drop down into a tall kneeling position facing the side of a bench.
    2. Lower your forearms onto the bench, keeping them parallel with each other, while hanging your wrists off the bench on the other side.
    3. You will need to have a partner hand you the barbell or have the barbell in your hands before getting into position.
    4. Gripping the barbell with an overhand grip, palms down, keep your forearms on the bench as you extend your wrists to raise the barbell.
    5. Lower back to the starting position.

    Weight & 1 Rep Max Calculator

    Average Palms-Down Barbell Wrist Curl standards by male, female, weight, age and height

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    • beginner
      8
      reps
      25
      lbs
      1 Rep Max
      30
      lbs
    • intermediate
      8
      reps
      35
      lbs
      45
      lbs
    • advanced
      8
      reps
      40
      lbs
      50
      lbs

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    Alternatives & Variations to Palms-Down Barbell Wrist Curl

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    1. 1. Palms-Down Dumbbell Wrist Curl

      Photo of Palms-Down Dumbbell Wrist Curl being performed
      87.4 mSCORESWAPPED 3,817 TIMES

      Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.

    2. 2. Palms-Up Dumbbell Wrist Curl

      Photo of Palms-Up Dumbbell Wrist Curl being performed
      87.6 mSCORESWAPPED 2,500 TIMES

      An isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.

    3. 3. Palms-Up Barbell Wrist Curl

      Photo of Palms-Up Barbell Wrist Curl being performed
      68.4 mSCORESWAPPED 1,240 TIMES

      An isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.

    4. 4. Cable Wrist Curl

      Photo of Cable Wrist Curl being performed
      53 mSCORESWAPPED 954 TIMES

      Targets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.

    5. 5. Plate Pinch

      Photo of Plate Pinch being performed
      38.5 mSCORESWAPPED 716 TIMES

      A grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.

    6. 6. Kettlebell Single Arm Farmer Walk

      Photo of Kettlebell Single Arm Farmer Walk being performed
      40.3 mSCORESWAPPED 411 TIMES

      A functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.

    7. 7. Farmer's Walk

      Photo of Farmer's Walk being performed
      86.8 mSCORESWAPPED 345 TIMES

      Farmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.

      • Intermediate
      • Forearms
      • Farmer's Walk Handles

    8. 8. Handle Band Reverse Curl

      Photo of Handle Band Reverse Curl being performed
      28.9 mSCORESWAPPED 334 TIMES

      This exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.

    9. 9. Single Arm Farmer Walk

      Photo of Single Arm Farmer Walk being performed
      36 mSCORESWAPPED 301 TIMES

      This exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.

    10. 10. Plate Flips

      Photo of Plate Flips being performed
      66.9 mSCORESWAPPED 254 TIMES

      Plate Flip is an explosive exercise that forces you to toss a relatively light plate into the air, and then catch the opposite side of the lip in the same hand. By tossing the plate into the air, this becomes a more explosive exercise than simply moving the weight up and down. In addition, the catch helps you improve coordination, as well as stability and control as you have to slow the plate down in order to actually catch it.