How to Do Barbell Palm Down Wrist Curl Over A Bench

Barbell Palm Down Wrist Curl Over A Bench is a forearms exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Forearms

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Palm Down Wrist Curl Over A Bench

  1. 01Kneel beside a bench and rest the forearms on the padding with the palms facing the floor.
  2. 02Hold the barbell with the hands shoulder-width apart so the wrists hang off the edge of the bench.
  3. 03Lower the bar by extending the wrists toward the floor as far as comfortable.
  4. 04Curl the bar upward by flexing the wrists and squeezing the forearms at the top.
  5. 05Exhale on the upward phase and maintain a tight grip on the barbell throughout.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Palm Down Wrist Curl Over A Bench

Primary Stabiliser Inactive

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Primary movers

  • Forearms Grips and stabilises the wrist under load.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.

03 / A90 Coach

A90 Coach tip

Limit the movement to the wrists only to prevent the biceps from taking over the lift during the upward curl.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Palm Down Wrist Curl Over A Bench questions

What muscles does Barbell Palm Down Wrist Curl Over A Bench work?

Barbell Palm Down Wrist Curl Over A Bench is catalogued as a forearms exercise in A90 Training Club, with the forearms as its primary muscle group.

How do you do Barbell Palm Down Wrist Curl Over A Bench correctly?

Kneel beside a bench and rest the forearms on the padding with the palms facing the floor. Hold the barbell with the hands shoulder-width apart so the wrists hang off the edge of the bench. Lower the bar by extending the wrists toward the floor as far as comfortable. Curl the bar upward by flexing the wrists and squeezing the forearms at the top. Exhale on the upward phase and maintain a tight grip on the barbell throughout.

What is the A90 coach tip for Barbell Palm Down Wrist Curl Over A Bench?

Limit the movement to the wrists only to prevent the biceps from taking over the lift during the upward curl.

Is Barbell Palm Down Wrist Curl Over A Bench suitable for beginners?

Barbell Palm Down Wrist Curl Over A Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Palm Down Wrist Curl Over A Bench?

Barbell Palm Down Wrist Curl Over A Bench uses barbell and bench.

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