Barbell Wrist Curls

Description

PURPOSE: To develop the inner (flexor) muscles of the forearm. The most basic and important forearm exercise. EXECUTION: (1) Sit on a bench and rest your forearms on your thighs (or on the bench) with your wrists hanging over the edge, palms facing up. (2) Hold a barbell with an underhand grip and let it roll down to your fingertips. (3) Curl the weight back up by closing your fingers and then flexing your wrists as high as possible. Squeeze at the top. KEY TIPS: Let the bar roll all the way down to the fingertips for maximum range of motion. Use fairly heavy weight—forearms respond to heavy loads. High reps (15-20) tend to work best. Keep forearms firmly planted—don't let them lift off the bench.