Barbell palms up wrist curl over a bench

How to do it

1. 1Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
2. 2Rest your forearms on the bench, allowing your wrists to hang off the edge.
3. 3Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
4. 4Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
5. 5Repeat for the desired number of repetitions.