Barbell Palms-Down Wrist Curl

Barbell Palms-Down Wrist Curl is an isolation exercise that primarily targets the wrist extensors, located on the outer part of the forearm. It is a beginner-friendly exercise aimed at strengthening the forearms and enhancing grip endurance. This exercise is often included in routines focused on overall arm development and injury prevention.

Strengthening the wrist extensors not only contributes to balanced forearm development but also supports better performance in activities that require wrist stability, such as lifting, climbing, and various sports. Incorporating this exercise can help prevent overuse injuries caused by muscle imbalances.

1. Sit behind a flat bench and place your forearms on the bench, palms facing down, with your wrists hanging slightly over the edge. Hold a barbell with an overhand grip (palms down), keeping your elbows bent at about 90 degrees.
2. Allow the barbell to slowly roll down toward your fingers, fully stretching your wrist extensors.
3. Curl the barbell upward by extending your wrists, lifting it as high as comfortably possible.
4. Squeeze at the top of the movement, then slowly lower the barbell back to the starting position.
5. Repeat for the desired number of repetitions.

This is generally a low-risk exercise when performed with controlled movements and moderate weight. However, overloading or poor form can lead to wrist strain or tendon irritation.

To reduce injury risk, start with lighter weights and gradually increase as strength improves. Focus on smooth, controlled motions, and avoid excessive wrist extension. If you have a history of wrist issues, wrist wraps can provide additional support.