Barbell palms down wrist curl over a bench

How to do it

1. 1Sit on a bench with your feet flat on the floor and your forearms resting on your thighs, palms facing down.
2. 2Grab a bar with a pronated grip, hands spaced at shoulder width.
3. 3Lower the bar toward the floor by flexing your wrists while keeping the forearms stationary.
4. 4Pause briefly at the bottom, then lift the bar slowly by extending your wrists.
5. 5Repeat for the desired number of reps.

More forearms exercises

• Smith standing back wrist curlSmith machine
• Dumbbell over bench revers wrist curlDumbbells
• Lever gripper handsLeverage machine
• Dumbbell one arm wrist curlDumbbells
• Dumbbell one arm reverse wrist curlDumbbells
• Finger curlsBarbell
• Band reverse wrist curlResistance band
• Cable reverse wrist curlCable

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.