VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Take an underhand-grip on a barbell, hands placed about shoulder-width apart. I like to perform this exercise sitting down, resting elbows on thighs. You can also perform it while resting your forearms across a bench.
2. REP: Extend your wrists to let the bar move down – but don’t let the bar hang in your fingertips! – then curl the bar towards your elbows by flexing your wrists and squeezing your forearms hard.
3. TIP: Don’t perform these standing up, you’ll fatigue your biceps long before your forearms have taken necessary punishment.

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Forearms)

ALTERNATIVE EXERCISES:

• Zottman Curl
• Plate Grip
• Timed Hang
• Crunch Curl
• Farmer’s Walk
• Barbell Roll Up
• EZ-bar Reverse Curl
• Reverse Wrist Curls