Seated Palms-Down Barbell Wrist Curl

Forearms

Seated Palms-Down Barbell Wrist Curl

Seated Palms-Down Barbell Wrist Curl (Start)

Seated Palms-Down Barbell Wrist Curl (End)

LevelBeginner EquipmentBarbell MechanicIsolation ForcePull

A seated forearm exercise with the palms down, working the wrist extensors.

Strength

Primary musclesForearms

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench with your forearms on your thighs, palms down, holding a barbell.
2Let your wrists hang off your knees.

How to perform

1Lower the bar by bending your wrists down.
2Raise it by extending your wrists up.
3Hold briefly.
4Repeat.