Seated Palm-Down Wrist Curls / Forearm Curls
- Sitting on a bench, hold a barbell using and overhand grip with your hands shoulder width apart.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Leaning forward, rest the back of your forearms on your upper thighs and your palms facing down. The front of your wrists should lie on top of your knees. This is the start position.
- Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
- Now curl the bar upwards continuing past the start position as far as possible using your wrists only. Hold for a count of one while squeezing your forearms.
- Repeat the entire movement for the desired number of repetitions.
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Related exercises to discover
Seated palm-down wrist curls / forearm curls is a gym exercise that targets forearms. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Standing palm-down wrist stretch, dumbbell bicep reverse curls and farmer?s walk / carry. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
