In this lesson, you will learn how to do seated barbell wrist curls with your forearms resting on your thighs. Wrist curls train the flexor muscles of your forearms. Reverse wrist curls target the opposite side of the forearm muscles. Find more forearm exercises at Weight Training and Bodybuilding.
Execution
Sit on a flat bench and place your forearms on your thighs so that your wrists are positioned directly above your knees. Lean forward slightly and position your forearms comfortably. Keep your forearms parallel throughout the entire exercise.
You can also elevate your heels or kneel down and place your forearms on the bench.
Grasp the barbell with an underhand grip. Most people hold the barbell with their thumbs underneath the bar. However, if you prefer a normal grip (thumbs on top), that is fine too. You can also use an EZ-bar if it feels more comfortable for your wrists.
Flex your wrists and slowly curl the barbell upward while exhaling. Your forearms should remain flat on your thighs. Hold the top position briefly.
Then lower the barbell back to the starting position while inhaling. Move the weight slowly and with control. Don’t let the barbell drop or rest in a relaxed position. Your forearms should remain slightly contracted at the lowest point of the movement. The lowering phase should be slightly slower than the lifting phase.
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