Kneeling Palms-Down Barbell Wrist Curl Over a Bench
Differentiation: Mechanics
This variation of a Wrist Curl is unique. Here is how: you are on your knees | with your arms against the bench. This position limits your ability to cheat by using momentum from your body or arms, | (like you might do when performing a seated wrist curl). Preventing cheating forces your outer forearms to do all of the work. Since the Olympic bar has such a wide weight distribution, | you must also engage your forearms in order to keep the bar balanced. Balancing the bar increases the overall strength of your forearms.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a fixed-weight barbell.
3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Position the Olympic bar on the floor along the wide side of the bench.
6) On the opposite side, kneel over the side of the bench - so your body is facing the bench.
7) Grasp the bar with your hands - with your palms facing down.
8) Rest your forearms on the bench, shoulder-width apart.
9) Your hands and the bar should be hanging off the edge of the bench.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while curling your wrists upward.
3) More detail shown here.
4) Hold briefly at the top position. You should feel the contraction primarily in your upper-outer forearms.
5) Inhale while lowering the bar...
6) ...down to the starting position.
7) Repeat reps for a full set.
Proper Form
There is nothing that needs special attention.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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