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Barbell Wrist Curls

in Forearms Exercise


Main Muscle Worked: Forearms

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Barbell Wrist Curls - Exercise Guide

Step 1

Sit on a flat bench holding a bar with a close underhand grip. Both forearms should be positioned in between your thighs, with your knees locking in your arms for stability. Your elbows and the top of your forearms should be resting on the bench, with your wrists hanging off the edge. This is your starting position.

Step 2

Slowly bend your wrist to lower the bar toward the floor. Your hands should be pointing straight down at the bottom, allowing the weight to roll down your palms onto the curve of your curled fingers.

Step 3

Pause, then roll the weight back up and turn your wrists upward, contracting your forearms without lifting them off the bench. Repeat until you finish your reps.


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