Palms Down Barbell Wrist Curl

Instructions

1. 1.Sit on the end of a flat bench with your feet flat on the floor holding a barbell with an overhand grip (palms facing down) and hands shoulder width apart on the bar.
2. 2.Bend forward and place your forearms on the padding on the bench, with your wrists on the edge. This is your starting position.
3. 3.Slowly lower the bar by your wrists as far as possible.
4. 4.At the bottom of the movement, curl the bar up as far as possible, focusing on contracting your forearms.
5. 5.Hold the contraction at the top of the movement for a full second before slowly returning to the starting position.
6. 6.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner. Rushing this exercise can lead to injury.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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