Seated Palms-Down Barbell Wrist Curl

How to perform

1. 01Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
2. 02Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. 03Lean 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.
4. 04Lower the bar as far as possible while inhaling and keeping a tight grip.
5. 05Now 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.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.