Seated Barbell Wrist Curl.

Make every rep count.

1. 01

   Load the barbell to an appropriate weight and sit on a bench.

2. 02

   Rest your forearms on your thighs with your wrists just past your knees so the bar can move freely.

3. 03

   Grab the bar with a supinated (palms-up) grip, hands about shoulder-width. Keep your forearms pinned down—only your wrists should move.

4. 04

   Let the bar roll slightly into your fingers, then curl it up by flexing your wrists toward your body.

5. 05

   Squeeze at the top when you feel your forearm flexors fully contract.

6. 06

   Lower slowly and under control back to a full stretch at the bottom—don’t bounce.

7. 07

   Repeat for your target reps.