1. Setting Up:
- Sit on the bench with your feet flat on the ground, shoulder-width apart.
- Place the barbell on your thighs and grip it with your palms facing up, using an underhand grip.
2. Positioning:
- Roll your wrists so that the barbell rests in the center of your palms, with your hands at the edges of the bar.
- Slide your hands towards the end of the barbell, allowing your fingertips to grip it securely.
3. Starting Position:
- Let your wrists flex and allow the barbell to roll down your fingers until it reaches the base of your fingertips, but don't let it fall.
4. Movement:
- Slowly curl the barbell back up by flexing your fingers and wrists.
- Concentrate on using your forearm muscles to lift the weight—this engages the muscles effectively.
- Rise the barbell until you’ve fully curled it into your palms, reaching your starting position.
5. Repetition:
- Lower the barbell back down gently, allowing it to roll back into your fingertips again.
- Perform 10-15 repetitions for 2-3 sets, resting in between sets.
6. Tips:
- Keep your elbows close to your body throughout the movement.
- Focus on controlled motions to ensure maximum engagement of the forearm muscles.
- Avoid using momentum; let your muscles do the work.
7. Cool Down:
- After completing your sets, gently stretch your wrists and forearms to promote flexibility and alleviate tension.
Remember to stay hydrated and listen to your body as you perform this exercise!
