Description

This exercise targets the forearm muscles, specifically the wrist flexors. It helps improve grip strength and wrist stability.

Starting Position

Sit on a bench with your forearms resting on the bench and wrists hanging over the edge, palms facing down, and holding the barbell.

Technical Execution

Slowly curl the barbell up by flexing your wrists, keeping your forearms in contact with the bench. Lower the weight back down with control.

Range of Motion

Focus on a full range of motion, bringing your wrists into full flexion at the top of the movement and fully extending them at the bottom.

Variations

You can perform this exercise standing with a barbell or using a straight bar attachment on a cable machine.

Common Mistakes

Common mistakes include using too much weight, not maintaining proper wrist alignment, and swinging the weights.

Practical Advice

Ensure your wrists are in a neutral position throughout the movement. Start with light weights to focus on form before increasing resistance.

Additional Notes

This exercise can also be performed seated or with a cable machine.

Difficulty Level

Advanced

Equipment Needed

Barbell

Primary Muscles

forearms

Secondary Muscles