forearm builder working the wrist alone, palms down
the mirror of a wrist curl: this loads the top of the forearm where that one
loads the underside
far weaker than the palms-up version, so expect a fraction of the weight and
none of the finger roll
Execution
Sit on a bench and rest your forearms along your thighs with your palms facing
down, wrists hanging just past your knees, holding a barbell or dumbbells.
let your wrists drop fully, allowing the weight to hang
curl your wrists up as far as they go
lower back down under control to full extension
keep your forearms flat on your thighs throughout
keep the movement at the wrist rather than lifting your forearms
The range is smaller still than the palms-up version. Add reps before you add
weight here.
Purpose
forearm builder working the wrist alone, palms down
the mirror of a wrist curl: this loads the top of the forearm where that one
loads the underside
far weaker than the palms-up version, so expect a fraction of the weight and
none of the finger roll
Execution
Sit on a bench and rest your forearms along your thighs with your palms facing
down, wrists hanging just past your knees, holding a barbell or dumbbells.
let your wrists drop fully, allowing the weight to hang
curl your wrists up as far as they go
lower back down under control to full extension
keep your forearms flat on your thighs throughout
keep the movement at the wrist rather than lifting your forearms
The range is smaller still than the palms-up version. Add reps before you add
weight here.