barbell palms down wrist curl over a bench
Body part:
lower arms
Equipment:
barbell
Body target:
forearms
Secondary muscles:
- biceps
- brachialis
Instructions:
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- Repeat for the desired number of repetitions.