Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl is a strength - bilateral wrist extension exercise involving Forearm extensors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm extensors
- Secondary muscles
- Finger flexors, Brachioradialis (stabilization)
- Exercise type
- Strength - bilateral wrist extension
Exercise technique
- Grip
Hold a light barbell at shoulder width with your palms facing down.
- Feet
Sit at the end of a bench with your feet wide and firmly planted.
- Forearms
Rest your forearms on your thighs with your wrists beyond your knees.
- Bottom
Lower the bar through a small, comfortable bend.
- Extend
Raise the backs of your hands to lift the bar.
- Top
Pause briefly without moving your forearms.
- Return
Lower the bar slowly while maintaining a full grip.
Key technique points
- Keep the load low for wrist extension.
- Lift the bar evenly with both hands.
- Leave your elbows in place.
- Do not let your wrists drift sideways.
- Do not lift your chest to create momentum.
- Exhale as you extend upward.
Common mistakes
Bending the elbow
Do not turn wrist work into a reverse curl.
Sliding the bar toward the fingers
Do not compromise load security in the overhand grip.
Overextending the wrist
Do not press into the upper joint limit with the weight.
Lifting unevenly
Do not dominate with one hand and tilt the bar.
Swaying the torso
Do not disrupt the stability of thigh support with body momentum.
Lowering quickly
Do not skip braking by the forearm extensors.
Frequently asked questions
Seated Palms-Down Barbell Wrist Curl: why is “Bending the elbow” a mistake?
Do not turn wrist work into a reverse curl.
Seated Palms-Down Barbell Wrist Curl: why is “Sliding the bar toward the fingers” a mistake?
Do not compromise load security in the overhand grip.
Seated Palms-Down Barbell Wrist Curl: why is “Overextending the wrist” a mistake?
Do not press into the upper joint limit with the weight.
Seated Palms-Down Barbell Wrist Curl: why is “Lifting unevenly” a mistake?
Do not dominate with one hand and tilt the bar.
Seated Palms-Down Barbell Wrist Curl: why is “Swaying the torso” a mistake?
Do not disrupt the stability of thigh support with body momentum.
Seated Palms-Down Barbell Wrist Curl: why is “Lowering quickly” a mistake?
Do not skip braking by the forearm extensors.
What should I focus on when doing Seated Palms-Down Barbell Wrist Curl?
Keep the load low for wrist extension. Lift the bar evenly with both hands. Leave your elbows in place. Do not let your wrists drift sideways. Do not lift your chest to create momentum. Exhale as you extend upward.
Related exercises
- Seated Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Wrist Roller
- Seated Dumbbell Reverse Wrist Curl
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.