barbell palms down wrist curl over a bench

Instructions

1. 1

   Step 1: Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.

2. 2

   Step 2: Hold a barbell with an overhand grip, hands shoulder-width apart.

3. 3

   Step 3: Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.

4. 4

   Step 4: Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.

5. 5

   Step 5: Repeat for the desired number of repetitions.