Seated Barbell Wrist Curl

Forearms on the thighs, palms up: let the bar roll to the fingers, then curl it back with the wrists.

Forearms Barbell

How to do it

Setup

Seated, forearms on the thighs, palms up, wrists past the knees; bar in the hands.

Steps

Let the bar roll down to the fingertips.
Curl it back into the palms and up with the wrists.
Keep the forearms glued to the thighs.

Common mistakes

Forearms lifting: the movement leaves the wrists; pin them. Skipping the finger roll: it is half the range. Heavy jerky sets: light, long, burning.

Breathing

Exhale on the curl, inhale on the roll down.