Smart Workout Diary

Barbell Wrist Curl Palms Down

The barbell reverse wrist curl is an isolation exercise performed with an overhand, palms-down grip. It primarily trains the forearm wrist extensors and can support forearm strength, grip control, and balanced wrist development.

Demonstration

Barbell Wrist Curl Palms Down — demonstration 1
Barbell Wrist Curl Palms Down — demonstration 2

Instructions

  1. Hold a light barbell with an overhand grip, hands about shoulder-width apart and palms facing down.
  2. Rest your forearms firmly on your thighs with your wrists just beyond your knees; keep the bar controlled and your elbows still.
  3. Lower the bar by allowing your wrists to flex downward through a comfortable range.
  4. Exhale and extend your wrists to raise the bar until your hands are in line with your forearms; do not lift with the elbows or swing the bar.
  5. Pause briefly, then lower under control and repeat without forcing the wrist range.
Muscle Group
Forearm Extensors
Type
Strength
Mechanics
Isolation
Equipment
Barbell
Difficulty
Beginner

Technique tips

  1. Start light. The wrist extensors are small muscles, so use a load you can control throughout the set.
  2. Keep the forearms supported and elbows still to prevent the shoulders and upper arms from taking over.
  3. Use a smooth, pain-free range of motion; stop if you feel sharp wrist pain.
  4. Keep your grip secure without excessively squeezing the bar, and lower each repetition slowly.
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