Forearm Exercise: Palms-Up Barbell Wrist Curl Over A Bench
Barbell, Weight Bench
Proper Exercise Technique
Pick up a barbell off the floor and sit on a flat bench with your legs straddling either side. Space your hands about 3 inches apart on the bar and let your wrists hang off the end of the bench with your palms facing up. Curl the weight towards your body until your forearms are fully flexed. Pause briefly at the top, and then lower the weight down as far as you can. Continue until you have reached muscular failure.
Tip: Make sure to use a full range of motion by fully flexing your forearms and getting a complete stretch at the bottom of the movement.