{"id":1138,"date":"2021-08-29T11:15:16","date_gmt":"2021-08-29T11:15:16","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?page_id=1138"},"modified":"2021-09-09T20:06:53","modified_gmt":"2021-09-09T20:06:53","slug":"barbell-palms-down-wrist-curl-over-a-bench","status":"publish","type":"page","link":"https:\/\/100extremeworkouts.com\/index.php\/forearm-2\/barbell-palms-down-wrist-curl-over-a-bench\/","title":{"rendered":"Barbell Palms Down Wrist Curl Over A Bench"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_4 1_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:25%;--awb-margin-top-large:0px;--awb-spacing-right-large:7.68%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:7.68%;--awb-width-medium:25%;--awb-order-medium:0;--awb-spacing-right-medium:7.68%;--awb-spacing-left-medium:7.68%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-video fusion-selfhosted-video\" style=\"max-width:100%;\"><div class=\"video-wrapper\"><video playsinline=\"true\" width=\"100%\" style=\"object-fit: cover;\" autoplay=\"true\" muted=\"true\" loop=\"true\" preload=\"auto\"><source src=\"https:\/\/100extremeworkouts.com\/wp-content\/uploads\/2021\/08\/Barbell-Palms-Down-Wrist-Curl-Over-A-Bench_Forearms.mp4\" type=\"video\/mp4\">Sorry, your browser doesn&#039;t support embedded videos.<\/video><\/div><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_3_4 3_4 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:75%;--awb-margin-top-large:0px;--awb-spacing-right-large:2.56%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:2.56%;--awb-width-medium:75%;--awb-order-medium:0;--awb-spacing-right-medium:2.56%;--awb-spacing-left-medium:2.56%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><strong>EXERCISE PROFILE<\/strong><\/p>\n<ul>\n<li><strong>MAIN MUSCLES:<\/strong> <em>Forearm<\/em><\/li>\n<li><strong>SECONDARY MUSCLES:<\/strong><\/li>\n<li><strong>EXERCISE CATEGORY: <\/strong><em>Pulling<\/em><\/li>\n<li><strong>EXERCISE TYPE:<\/strong> <em>Isolating-(Single-Joint)<\/em><\/li>\n<li><strong>EQUIPMENT REQUIRED:<\/strong>\u00a0<i>Bardell<\/i><\/li>\n<li><strong>EXPERIENCE LEVEL<em>:<\/em><\/strong><em> Beginner <\/em><em>Mid<\/em>&#8211;<em>level<\/em><\/li>\n<\/ul>\n<p><strong>EXERCISE INSTRUCTION<\/strong><\/p>\n<ol>\n<li>Place the barbell on one side of the horizontal bench.<br \/>\nKneel down facing the bench on the other side.<\/li>\n<li>Take a barbell with your palms facing down and lift it up, resting your forearms on the bench as shown.<\/li>\n<li>The wrists should be below the bench.<\/li>\n<li>As you exhale, lift your wrists up.<\/li>\n<li>As you inhale, slowly lower your wrists down to the starting position.<\/li>\n<li>The forearms should remain motionless, the movement is performed only by the wrists.<\/li>\n<li>Perform the required number of repetitions.<\/li>\n<\/ol>\n<blockquote>\n<p><strong>NOTE:<\/strong> <em>You can do the exercise while sitting, using your hips as support for your forearms. Wrists<\/em><br \/>\n<em>are in front of the knees and perform the movements described in the exercise.<\/em><br \/>\n<em>Instead of a barbell, you can use dumbbells.<\/em><\/p>\n<\/blockquote>\n<div id=\"gtx-trans\" style=\"position: absolute; left: 59px; top: 432.881px;\">\n<div class=\"gtx-trans-icon\"><\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":692,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1138","page","type-page","status-publish","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=1138"}],"version-history":[{"count":2,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1138\/revisions"}],"predecessor-version":[{"id":1891,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/1138\/revisions\/1891"}],"up":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/pages\/692"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=1138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}