Wrist curl with barbell sitting on a bench (palms up)

Grip the barbell with both hands. The palms are turned up. Grip at shoulder width. Feet on the floor slightly wider than shoulder width. Lean your torso forward and rest your forearms on the top of your thigh as shown. Hint: Wrists should be on knees. This will be your starting position. On an inhale, lower the bar as low as possible. As you exhale, raise the bar as high as possible, tensing the muscles of the forearm. Hold this position for a few seconds before returning to the starting position. The forearms should remain motionless, the movement is performed only by the wrists. Variations: This exercise can be done with two dumbbells or an EZ bar.