Exercise guide
Seated Palms-Down Barbell Wrist Curl
The Seated Palms-Down Barbell Wrist Curl trains the wrist extensors along the top of the forearms. Both hands move the same bar while the thighs support the forearms.
Training context
Before Adding Palms-Down Wrist Curls
Wrist-extension strength is usually much lower than wrist-flexion strength, so the bar should be light. A fixed straight bar may also be uncomfortable for some wrist positions.
Use a shorter range or an EZ-bar when needed. The exercise should not create sharp discomfort at the wrist or elbow.
Technique overview
Raise the backs of the hands without lifting the arms
Rest the forearms on the thighs with the palms facing down and wrists beyond the knees. Lower the bar gradually, then extend the wrists to raise it. Keep the forearms in contact with the legs and avoid bouncing at either end.
Treat this as an overview and use a range, pace, and setup you can control.