Reverse Grip Barbell Wrist Curl.

Make every rep count.

1. 01

   Sit on a bench with your forearms supported on your thighs and your wrists just past your knees so they can move freely.

2. 02

   Grab a barbell with an overhand (palms-down) grip, about shoulder-width apart.

3. 03

   Start with the bar hanging toward the floor—let your wrists extend without letting your forearms lift off your thighs.

4. 04

   Keeping your arms still, curl the bar up using only your wrists. Exhale as you lift.

5. 05

   Pause at the top and squeeze your forearms.

6. 06

   Lower slowly and under control back to the start, inhaling as you descend. That’s 1 rep.

7. 07

   Repeat for your target reps, prioritizing smooth wrist motion—no bouncing, swinging, or using momentum.