Wrist Curl - Palms Up Over Bench

Recommendations: 2-3 Sets, 0 Reps, 80-90 Wght

Beginner Forearms Strength Barbell Flat Bench Pull Gym

Purpose: This exercise strengthens the muscles that flex the wrist.

Benefits: This exercise focuses on the wrist flexors with the forearms supinated.

Kneel beside a flat bench. Grasp a barbell, with hands about 6 inches apart, underhand grip. Let about half of your forearms extend beyond the side of the bench. Let your wrists bend back and open your fingers slightly. Do not roll the bar to the tips of your fingers. This is your starting position. Grip the barbell tightly and curl the barbell as high as you can without removing your forearms from the bench. Exhale during this movement. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.