Muscles worked
forearms, biceps, brachialis
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barbell palms down wrist curl over a bench
- Body part
- lower arms
- Equipment
- barbell
- Target muscle
- forearms
- Muscle group
- biceps
Secondary muscles
How to perform it
- 1
Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- 2
Hold a barbell with an overhand grip, hands shoulder-width apart.
- 3
Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- 4
Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- 5
Repeat for the desired number of repetitions.
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