Seated Palms-Down Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
Starting position
End position
How to Do Seated Palms-Down Barbell Wrist Curl
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
- Lean forward and place your forearms on top of your upper thighs with your palms down. Tip: Make sure that the back of the wrists lay on top of your knees. This will be your starting position.
- Lower the bar as far as possible while inhaling and keeping a tight grip.
- Now curl bar up as high as possible while flexing the forearms and exhaling. Hold the contraction at the top for a second and Tip: Only the wrist should move.
Muscles Worked
Alternatives to Seated Palms-Down Barbell Wrist Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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2
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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3
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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4
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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5
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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6
Seated One-Arm Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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7
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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8
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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9
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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10
Seated Palm-Up Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
Frequently Asked Questions
What muscles do seated palms-down barbell wrist curl work?
Seated Palms-Down Barbell Wrist Curl primarily works the forearms.
What equipment do I need for seated palms-down barbell wrist curl?
Seated Palms-Down Barbell Wrist Curl uses barbell.
Seated Palms-Down Barbell Wrist Curl: is it suitable for beginners?
Yes. Seated Palms-Down Barbell Wrist Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of seated palms-down barbell wrist curl?
Cable Wrist Curl, Palms-Down Dumbbell Wrist Curl Over A Bench, Palms-Up Dumbbell Wrist Curl Over A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated palms-down barbell wrist curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated palms-down barbell wrist curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Palms-Down Barbell Wrist Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.