Barbell Palms Down Wrist Curl Over A Bench

How to perform

Step by step instructions:
1. Start by setting up a bench parallel to a barbell loaded with the desired amount of weight.
2. Sit on the bench with your feet flat on the ground and your knees bent at a 90-degree angle.
3. Grasp the barbell with an overhand grip (palms facing down) using a shoulder-width grip.
4. Position your forearms on the bench with your wrists hanging off the edge.
5. Slowly lower the barbell by bending at the wrists, keeping your forearms stationary on the bench.
6. Lower the barbell as far as your wrists can comfortably go, feeling a stretch in your forearms.
7. Slowly reverse the movement to curl the barbell back up by flexing your wrists.
8. Squeeze your forearms at the top of the movement and hold for a second before slowly lowering the barbell back down.
9. Repeat for the desired number of reps.

It is important to use a controlled movement and not to swing the weight to avoid strain or injury. It is also recommended to start with a lighter weight and gradually increase as you become more comfortable with the exercise.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.