Seated Palms-Down Barbell Wrist Curl

Forearms · Barbell

How to do it

Sit with a barbell gripped **overhand**, palms down, and your forearms on your thighs with your wrists past your knees. Let the wrist drop and lift it, knuckles rising as far as they go; hold a second and lower slowly. It works the extensors, the ones that get loaded typing or using a mouse and the ones that fail in tennis elbow. **Far less weight than the palms-up version.** The classic mistake is loading it the same.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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