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Barbell Wrist Curl Over Bench


Barbell Wrist Curl Over Bench
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Forearms 

Barbell Wrist Curl Over Bench Overview

The seated barbell wrist curl is a wrist curl variant and a workout that targets the forearm muscles. Simply by strengthening your grip, having strong forearms, and exercising them in different methods can help you to lift heavier weights in many workouts.

How to Do it

  1. Grab a barbell shoulder-width apart with an underhand grip (palms up) and then sit down in front of a flat bench.
  2. Place your hands on the benches and kneel.
  3. Keep your wrists straight and let the barbell fall as far as you can. This is the starting position.
  4. Slowly lift the bar as high as you can, squeezing your forearm muscles at their peak.
  5. Slowly lower the barbell to its original position.
  6. Repeat for desired reps.

Exercise Tips

  1. A lightweight should be used with proper technique. This exercise is not difficult if you aren't using a heavyweight.
  2. For added intensity, slow down the rep timing and pause/squeeze your forearms for two counts at the top. 
  3. Allow the weight to fall as low as possible at the bottom so you can use your full range of motion.

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