Barbell palms down wrist curl over a bench

How to do it

1. 01

   Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.

2. 02

   Hold a barbell with an overhand grip, hands shoulder-width apart.

3. 03

   Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.

4. 04

   Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.

5. 05

   Repeat for the desired number of repetitions.