barbell palms up wrist curl over a bench

Equipment

barbell

Target muscle

forearms

How to perform

1. 1

   Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.

2. 2

   Rest your forearms on the bench, allowing your wrists to hang off the edge.

3. 3

   Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.

4. 4

   Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.

5. 5

   Repeat for the desired number of repetitions.