Seated Palms-Down Barbell Wrist Curl with Foreams on Bench
Differentiation: Mechanics
This variation of a reverse grip wrist curl is unique. Here is how: you anchor your forearms to a bench and | use an Olympic bar for this exercise. This position increases the amount of weight your forearms can lift. Using heavier weight adds to their overall strength and size. Since the Olympic bar has such a wide weight distribution, | you must also engage your forearms in order to keep the bar balanced. Balancing the bar increases the overall strength of your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Place the bar on one side of the bench so that it is perpendicular to the bench.
6) Sit on the center or opposite end of the bench.
7) Lean forward at the waist - so you are facing the bar.
8) Grasp the bar with your hands about shoulder-width apart - with your palms facing down.
9) Raise the bar so that your forearms are now resting on the bench and your wrists are hanging off the edge of the bench.
10) Your palms should face the floor and your knuckles will be pointed down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while raising your wrists as high as possible.
3) More detail shown here.
4) Hold briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
5) Inhale while lowering the bar...
6) ...back down to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your forearms stationary on the bench during the curling and lowering movement. Focus on only moving your wrists.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | Fixed Weight Barbell |
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Appearing in the Video
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Tip
Since it is difficult to hold the contraction for this type of movement, there is no need to try to hold the contraction.