Seated Palms-Down Barbell Wrist Curl

A beginner strength exercise for the forearms, done with a barbell.

Movement guide

Seated Palms-Down Barbell Wrist Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusForearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Palms-Down Barbell Wrist Curl demonstrated on the 3D figure

3D demoSeated Palms-Down Barbell Wrist CurlBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure

3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Forearms.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell wrist curl over a bench demonstrated on the 3D figure

3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or box

Cable wrist curl demonstrated on the 3D figure

3D demoCable wrist curlBeginner · A cable machine + A bench or box

Dumbbell reverse wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or box

Dumbbell wrist curl over a bench demonstrated on the 3D figure

3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or box

Reverse wrist curl demonstrated on the 3D figure

3D demoReverse wrist curlBeginner · A dumbbell + A bench or box

Seated barbell wrist curl demonstrated on the 3D figure

3D demoSeated barbell wrist curlBeginner · A barbell + A bench or box

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Questions people ask

What muscles does the Seated Palms-Down Barbell Wrist Curl work?

Mainly the forearms.

What equipment do I need for the Seated Palms-Down Barbell Wrist Curl?

A barbell.

Is the Seated Palms-Down Barbell Wrist Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Seated One-Arm Dumbbell Palms-Down Wrist Curl.

How do I make the Seated Palms-Down Barbell Wrist Curl harder?

Progress to the Seated One-Arm Dumbbell Palms-Down Wrist Curl, or add load, range or slower lowering once your form is solid.