| Purpose: Develop the inner forearm muscles.
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| Equipment variations: Barbell or dumbbells. |
| Starting position: Grasp the barbell using a shoulder-width grip. Sit on the end of a flat bench with your body facing away from the bench. Your feet should be shoulder width apart. Allow your forearms to rest on top of your thighs. Let your wrist dangle over the ends of your knees. Allow the barbell to pull your wrists down as far as possible.
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| Performance: Curl the barbell upward toward your body in a semicircular arc. Contract your forearms hard at the top of the movement. Slowly lower the barbell back to the starting position. Repeat for the desired number of repetitions. |
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