This exercise involves holding a barbell with palms facing down and curling the wrists upwards while resting them on a bench. It primarily targets the forearm muscles and can help improve grip strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the wrist flexors and extensors
- Improves grip strength
- Helps prevent wrist injuries
- Can improve performance in sports that require wrist strength, such as tennis or golf
- Can be done with relatively light weights, making it accessible for beginners
How to perform
- Place a bench in front of you and position a barbell on the floor behind it.
- Kneel down in front of the bench and grasp the barbell with an overhand grip, with your palms facing down.
- Rest your forearms on the bench, with your wrists hanging over the edge.
- Curl your wrists upwards, lifting the barbell towards your forearms.
- Pause briefly at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Forearms
Primary