Palms-Down Wrist Curl Over A Bench - Forearms

·         Put a barbell besides a flat bench.

·         Kneel on the other side of the bench.

·         Use a 16 inches grip to hold the bar with the palms facing down.

·         Rest your forearms flat on the bench.

·         Place the back of your wrists at the edge of the bench.

·         Lower the bar as low as possible.

·         Bring up the bar, as high as possible, by curling it.

·         Avoid moving the forearms.

·         This exercise can be done using two dumbbells.

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