Barbell Palms Down Wrist Curl over a Bench

Instructions

1. Kneel behind a flat bench and place your forearms on it with wrists just over the edge, palms facing down.
2. Hold a barbell with an overhand (pronated) grip at shoulder-width.
3. Lower the bar by extending the wrists toward the floor.
4. Curl the wrists upward as far as possible, squeezing the forearm extensors at the top.
5. Lower under control and repeat.