Palms down wrist curl muscles worked dumbbell bar. Squeeze the forearm muscles at the top of the movement.

Palms down wrist curl muscles worked dumbbell bar Using a bench allows you to focus more on the movement by providing extra stability. But if you’re looking for a balanced physique, training your forearms shouldn’t be neglected. Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations. Squeeze the forearm muscles at the top of the movement. The curl bar can be helpful for some individuals who have wrist pain during straight bar exercises, and can offer some unique benefits to Barbell Wrist Curl Instructions Start by sitting on a bench with your forearms resting on the bench and your palms facing up. As far as the popping, you shouldn't be moving your wrist at all. Grasp the barbell with an underhand grip, with your hands shoulder-width apart. This blog highlights the three wrist curls workouts that build forearm muscles effectively, along with benefits and the muscles worked. Aug 9, 2024 · Pronator Quadratus (Palm Down Muscle) This small muscle is located in the forearm. Feb 10, 2025 · Wrist Curl Benefits Both wrist curls and reverse wrist curls make great additions to any routine. 1. You Seated palm-down wrist curls / forearm curls is a gym work out exercise that targets forearms. The beauty of the wrist curl lies in its ability to isolate and overload the often-neglected flexor group. Build stronger, more defined arms with the 20 best biceps, triceps, and forearm exercises. The EZ bar reverse wrist curl is an effective way to target the forearm muscles and improve grip Dec 15, 2022 · The Dumbbell Curl is a classic arm exercise that isolates the biceps to build strength and size in the front of the upper arm. Follow our step-by-step instructions and tips. Nov 27, 2024 · If you like to lift weights, you need to train your wrists. With a curl bar, or cables, no problems. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. Hold dumbbells with your palms down. They move the muscles of your wrist, hand, and forearm upwards, and they and include the extensor carpi radialis brevis, the extensor carpi ulnaris, the extensor digiti minimi, and the extensor digitorum. Moreover, the wrist curl Jul 11, 2024 · The spider curl primarily targets the biceps muscles, specifically the short-head biceps. Perfect your technique with our comprehensive guide. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. Learn to perform the Dumbbell Palms-Up Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. As the elbow flexor, your bicep works during all sorts of curling exercises, including those you do with palms facing down. Read our dumbbell reverse wrist curl guide. wrist motion alone), curl the weight upward, exhaling throughout the movement. Slowly lower the weight as low as is comfortable, inhaling throughout the movement. Incorporate the Dumbbell Seated Wrist Curl (Palms Down) exercise into your regimen for better The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Jan 8, 2022 · The dumbbell reverse wrist curl mainly works the muscles of the posterior forearm, which are collectively called the wrist or forearm extensors. Hold the barbell with the palms facing down and the hands at a shoulder-width distance from each other. Similarly, reverse curls train your brachialis – the large muscle underneath the bicep that assists elbow flexion. So, It is an isolation exercise. The dumbbell wrist curl is an exercise used to target the muscles of the forearms. And while the EZ bar wrist curl won’t protect against bad form, it will put the wrists in a more natural position, which goes a long way towards stopping them from getting sprained. The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip). Here's how to do the reverse biceps curl with picture-perfect form. Sit on a flat bench, and lean forward. This move is a staple in nearly every arm routine thanks to its simplicity and effectiveness. Then I put the bar down and regrip it with my palms facing me. >> Return to exercise directory. Oct 3, 2025 · Boost grip power and forearm size with dumbbell wrist curls. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. This is the starting position for the exercise. Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. They help in the gym, allowing you to perform better on deadlifts, pull ups, rows, and the Preacher Curl Machine, they make your physique look better, and they also provide a lot of functional benefits. Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. Learn how to do a Palms-Down Barbell Wrist Curl Over A Bench properly with Myworkouts. Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. Place oneself on a bench, leaning forward so that the forearms rest on the thighs. Learn how to perform Palms Down Barbell Wrist Curl with proper form. Sep 6, 2023 · These muscles extend the wrist (curling it away from your body) and are worked during reverse wrist curls. Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. I did reverse curls for a while using a bar and a cable machine. I’ll actually do the finger curls first, in the same position as the regular wrist curls (palms facing away from me). Palms up / palms down works different muscles. Because we use our wrists in everything from simple daily activities like carrying bags to several Jun 29, 2017 · Build your forearms and improve your grip strength with the seated dumbbell wrist curl, an isolation exercise. You really feel it in your wrist extensors the most. Nov 7, 2024 · The humble wrist curl is an underrated exercise—unless you live in one of the corners of the internet where it’s trending, and then you’ll have a million questions about how to do wrist Aug 13, 2023 · Wrist Curls Muscles Worked Wrist flexion and wrist extension are two essential movements of the wrist joint. com Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. In addition to its target, the bicep, the spider curl involves several synergist muscles, including the brachialis and brachioradialis. This exercise is typically performed while seated and involves curling a barbell with the hands to work on grip strength and forearm muscle development. If I curl with a straight bar, I get pain. Reverse the motion by closing your grip and bending your wrist upwards. Add these wrist curl variations to your workout routine to reap the benefits. May 10, 2022 · The best guide to wrist curls. Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. How To Do The Barbell Wrist Curl There are several different ways to do the barbell wrist curl. Apr 23, 2025 · One of the best examples of these is the reverse wrist curl, which involves a palms-down wrist extension curling movement that targets said extensor muscles, rather than the wrist flexor muscles. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Description of the exercise, how to perform it with proper form, muscles worked, and with what exercises you can substitute it. Related guides Best forearm workouts Bicep forearm workout Forearm roller Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. Get detailed instructions, tips, and muscle focus information for forearms. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. Reverse Curls Muscles Worked The primary muscle involved in reverse curl is the bicep. Aug 12, 2025 · Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting Learn to perform the Barbell Palms-Down Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. Adding this exercise to your workout routine can help build stronger, more toned arms. Bending only at the wrists, let the dumbbell drop as far as possible. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight. Apr 22, 2019 · Wrist Curl Over Bench (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell, Flat Bench Instructions Place a barbell with appropriate weight on top of a flat bench. Learn how to do this exercise, the muscles worked, and the main benefits. Read our barbell palms down wrist curl over a bench guide. Pause, and then slowly lower the dumbbells back to Aug 17, 2023 · How to Perform a Barbell Reverse Wrist Curl Performing a barbell reverse wrist curl begins by taking an overhand grip on the barbell. I do another set, this time doing reverse wrist curls, trying to lift the backs of my hands to the sky. Dumbbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. Standing palm-up wrist stretch, seated dumbbell palm-down wrist curls / forearm curls and seated palm-down wrist curls / forearm curls are related exercise that target the same muscle groups as seated Boost your fitness regimen with the Dumbbell Wrist Curl (Palms Down) exercise, specifically designed to target the Forearms muscle group. Weight Training Forearms Exercises Palms-Down Dumbbell Wrist Curl Over A Bench Exercise Data M ain Muscle Worked: Forearms O ther Muscles Worked: None E quipment: Dumbbell M echanics Type: Isolation Tips: Place two dumbbells beside a flat bench and then kneel on the opposite side of the bench. The Seated Barbell Wrist Curl is an effective exercise designed to strengthen the muscles of the forearms, particularly the wrist flexors. Boost your fitness regimen with the Barbell Wrist Curl (Palms Down) exercise, specifically designed to target the Forearms muscle group. Build strength, prevent injuries, and train smarter—click to learn form tips, benefits, and variations!. Slowly curl the dumbbells towards your body using your wrists. 3 days ago · For instance, a closer grip on the dumbbell can shift more emphasis onto the brachioradialis, while a wider grip may engage the wrist flexors more directly. Discover what most lifters miss—#3 is a game changer. Slowly curl the barbell up towards your forearms, keeping your wrists straight. Repeat steps 3-4 for as many repetitions as are Jul 27, 2025 · Build bigger forearms with these dumbbell exercises that target size, grip, and strength. Additionally, incorporating both palms-up and palms-down wrist curls into your routine ensures balanced development of the forearm flexors and extensors, reducing the risk of muscle imbalances. Learn to perform the Dumbbell Palms-Down Wrist Curl with key instructions, muscle groups worked, required equipment, and essential details. I am currently taking a break from them because they seemed to aggravate tendinitis in my medial elbow Read our barbell reverse wrist curl guide. Boost your fitness regimen with the Dumbbell Seated Wrist Curl (Palms Down) exercise, specifically designed to target the Forearms muscle group. Incorporate the Barbell Wrist Curl (Palms Down) exercise into your regimen for better performance, increased When strengthening the arms, biceps curls, and tricep extensions get a lot of love. Jan 8, 2022 · The forearm anatomy consists of so many individual small muscles that one of them is bound to get injured during training sooner or later. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Evidence-based training tips for maximum strength, size, and muscle growth. The curl bar is a specialized piece of equipment that can be useful for training arms, as well as other muscles (back and shoulders). Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. palms down) and rest your forearms on either the bench or your knees. io, the fitness encyclopedia and workout search engine. It has angles to place hands in a better position for the exercise. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise. Nov 11, 2022 · Learn how to do wrist curls with a dumbbell the right way. Jan 8, 2022 · Doing palms down dumbbell wrist curls and regular wrist curls is a great way to minimize and improve your muscle imbalances while also taking some tension off your wrists. As an alternative, you can perform the exercise with a dumbbell, or rest your forearms against a bench instead of your legs. Training your forearms provides balance in strength and physique and helps you perform everyday tasks with the hand. Average Palms-Up Dumbbell Wrist Curl standards by male, female, weight, age and height Use this calculator to see Fitbod's possible first recommendations for you. Simply by strengthening your grip, having strong forearms, and exercising them in different methods can help you to lift heavier weights in many workouts. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). I like to add finger curls to this routine as well. Wrist flexion refers to the movement of the palm toward the inner part of the forearm, while wrist extension refers to the movement of the back of the hand toward the outer part of the forearm. I feel like my forearms gained some size, especially near the elbow. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. Grasp a pair of dumbbells using a neutral grip (palms facing in) and sit down on the end of a flat bench. e. Much like the above, this forearm muscle also assists in the pronation wrist to engage in a palms to the floor movement. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. This exercise works the flexors and extensors in the wrist, which are important muscles for holding, lifting, and even typing. However, we’ve provided step-by-step instructions for the kneeling barbell variation. As far as hand rotation, look at a curl bar. Some other muscles worked or played stabilizer muscles, including your Wrist flexors, Obliques, and Rectus abdominis. Using dumbbells allows each arm to work independently, which helps correct strength imbalances and improves muscle symmetry. By focusing on wrist flexion under resistance, you're able to maximally stimulate these muscles, leading to significant hypertrophy and strength gains. Our complete guide to forearm curls covers the form, common mistakes, and benefits. See full list on criticalbody. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Nov 20, 2025 · The seated barbell wrist curl is a wrist curl variant and a workout that targets the forearm muscles. Keep wrists and elbows at the same height. Bending is at elbow, not at wrist. Aug 11, 2024 · Muscles Worked Wrist flexors Wrist flexors are located on the palm side of the forearm and include several muscles that help us to curl the wrist. To target this forearm muscle, lifters should use a reverse curl grip with a barbell, dumbbells, or any other applicable reverse curl variation. In this guide, we’ll look at how to do barbell wrist curls correctly, give tips for making them more effective, talk about common mistakes to avoid, explain which muscles they work, and talk about the many benefits. Unlike a straight barbell, the curl bar is not straight, but rather zig zagged to allow for angled narrow and wide grips. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. As an alternative, you can perform the exercise with a barbell, or rest your forearm against a bench instead of your legs. Barbell wrist curls train the muscles in the forearm that flexes (bends) the wrist and closes your hand. Using your wrists alone (i. Nov 26, 2024 · This one exercise is all you need to beef up your arms. Jun 7, 2024 · Targets: Biceps and forearms Equipment Needed: Barbell, dumbbells, or EZ curl bar Level: Intermediate The reverse biceps curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up, your palms are facing down. Grasp a barbell with an overhand grip (i.