Wrist curl with barbell sitting on a bench (palms down)
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Grip the barbell with both hands. The palms are facing down. Grip at shoulder width. Feet on the floor slightly wider than shoulder width. Lean your torso forward and rest your forearms on the top of your thigh as shown. Hint: Wrists should be on knees. This will be your starting position. On an inhale, lower the bar as low as possible. As you exhale, raise the bar as high as possible, tensing the muscles of the forearm. Hold this position for a few seconds before returning to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Variations: This exercise can be done with two dumbbells or an EZ bar.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Grip
Take the bar with both hands, palms down and a shoulder-width grip; feet slightly wider than shoulders.
02
Start
Lean your torso forward and rest your forearms on the upper thighs; wrists at the knees.
03
Lower
Inhale and lower the bar as far as possible.
04
Curl
Exhale and curl the bar as high as possible, tensing the forearms.
05
Hold
Hold at the top and return to the start; the forearms stay still.
Variants
Beginner
Use an empty bar and a top pause.
Middle
Work with a moderate weight through a full range.
Professional
Increase the weight or use two dumbbells and an EZ bar.
Which muscles are working
Forearms and biceps
Benefits of the exercise
Strength
Develops the forearm extensors.
Balance
Improves grip strength.
Simply
The bar loads both forearms.
Contraindications
Acute wrist pain.
Recent wrist injuries.
Medical prohibition of wrist curls.
Recommendations
Grip
Keep the palms down.
Forearms
Rest them on the thighs.
Pause
Hold at the top.
