Seated Palm-Up Barbell Wrist Curl - Forearms

• Hold a barbell using both your hands. Keep your palms up.
• The distance between your hands in a grip formation should be 16 inches.
• Be seated on the edge of a flat bench, your feet at a distance of about 20 inches, on the floor.
• Lean forward slightly. Keep your forearms on your upper thighs.
• Place your wrists over your knees.
• Hold the bar in a tight grip; lower the bar as low as you can.
• Twist the bar in a curling motion and bring it up as high as possible.
• Prevent your forearms from moving.
• Two dumbbells can also be used for doing this exercise.

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