Barbell Palms Down Wrist Curl Over a Bench

Default prescription & biomechanics

Primary muscles

Forearms

Equipment

Barbell

Movement pattern

Isolation (Pull force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Stand or sit tall with elbows tucked closely beside your torso.
2. Curl the load upward by flexing your biceps, keeping your upper arms stationary throughout.
3. Rotate your wrists outward (supinate) at the top of the movement to achieve maximal bicep peak contraction.
4. Lower the weight under a strict 3-second negative to full elbow extension.

Joint & safety considerations

Filtered for Wrist sensitivity. When you flag wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Cable One Arm Curl	Cable swap	Cable
Cable Rope Hammer Curl	Cable swap	Cable
Cable Wrist Curl	Cable swap	Cable
Neutral-Grip Dumbbell Hammer Curl	Dumbbell swap	Dumbbell
Pronated Reverse EZ-Bar Curl	Ez Bar swap	Ez Bar
Bench-Supported Forearm Wrist Curl	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.