A seated exercise that isolates the forearm flexors using a barbell.
- +Targets forearm muscles
- +Improves grip strength
- +Good for bilateral training
- –Can lead to muscle imbalances if overdone
- –Risk of wrist strain if done incorrectly
- –Can be challenging to maintain correct form
This exercise targets:
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Sit on a bench, feet flat, knees hip-width
- Hold a barbell with an underhand grip, hands shoulder-width
- Rest forearms on thighs, wrists over the edge, palms up
- Keep elbows pinned and forearms still; shoulders relaxed
- Curl the bar by flexing your wrists up; squeeze at the top
- Lower slowly until a comfortable stretch in the wrists/fingers
- Use light to moderate weight; smooth reps, no bouncing
- Breathe: exhale up, inhale down