How to do it
Keep your forearms flat and parallel to the floor so the wrists hinge over the edge.
- 1
Sit on a bench with your forearms resting on your thighs or a flat surface, palms facing down.
- 2
Hold a barbell with an overhand grip, hands shoulder-width apart.
- 3
Lower the barbell by extending your wrists towards the floor.
- 4
Curl the barbell upwards by flexing your wrists.
- 5
Hold the contraction at the top for a moment, then slowly lower the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on isolating the forearm muscles by keeping the rest of your arm still; use a light weight to avoid overstraining the wrists.
Common mistakes
- ✕Rolling the bar down into the fingers
- ✕Rushing the lowering phase with a fast drop
- ✕Taking a grip narrower than shoulder width