Videos
Instructions
- Kneel on the floor in front of a flat bench, keeping your torso upright.
- Place your forearms flat on the bench, palms facing down, with your wrists extending just beyond the edge.
- Grip the barbell with a pronated grip (palms down), hands shoulder-width apart.
- Let the barbell roll slightly forward as you lower it by flexing your wrists downward.
- Lift the barbell by extending your wrists upward, keeping your forearms in contact with the bench.
- Hold the top position briefly, then lower the barbell under control.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your forearms firmly on the bench for full isolation of the wrist extensors.
- Maintain a neutral spine and stable kneeling posture to avoid shifting your weight.
- Avoid using momentum; focus on slow and controlled wrist movement.
Breathing Tips
- Inhale as you lower the barbell.
- Exhale as you lift the barbell by extending your wrists.
Medical restrictions
- Wrist tendinitis
- Forearm strain
- Carpal tunnel syndrome
- Knee sensitivity or instability
The Kneeling Palms-Down Barbell Wrist Curl is a focused isolation exercise that targets the forearm extensor muscles while offering a stable setup using a bench and kneeling position. By kneeling in front of a flat bench and placing the forearms flat on the surface, the lifter eliminates lower body assistance and improves isolation. The movement involves extending the wrists against resistance using a barbell held with a pronated grip. This exercise is ideal for developing balanced forearm musculature, improving grip strength, and enhancing wrist stability. It is especially useful in settings where a seated bench may not be available or when greater trunk engagement is desired. The kneeling position promotes good posture and minimizes cheating, making it a solid choice for both beginners and experienced athletes focused on arm aesthetics and injury prevention.
How do I perform barbell wrist curls while kneeling?
Kneel in front of a bench, rest your forearms on the surface, and use a palms-down grip to lift the barbell by extending your wrists without moving your arms.
Is the kneeling version as effective as the seated version?
Yes, the kneeling version offers equal isolation of the forearm extensors while promoting better postural control and minimizing lower body involvement.
What kind of bench should I use for this variation?
Use a flat bench or stable horizontal surface at about waist height when kneeling, allowing your forearms to rest fully with wrists extending over the edge.
Is this variation safe for people with knee issues?
If you have knee problems, use a soft mat or consider the seated version instead to avoid kneeling stress.
What weight should I start with for this exercise?
Start with a light barbell or an empty bar to master wrist control, then gradually increase the load as your forearm strength improves.