Kneeling next to a bench, lean forward, placing your foreams on the bench with your wrists on the edge of the bench and your hands off the bench. Have your chest out, midsection firm and and back straight. Using an underhand grip on your barbell, have your hands about shoulder width apart. With your palms facing upwards flex your wrists up then lower them down, keeping your forearms flat on the bench while doing so. Repeat for the required amount reps.

Barbell Wrist Curls – Palms Down

Kneeling next to a bench, lean forward, placing your foreams on the bench with your wrists on the edge of the bench and your hands off the bench. Have your chest out, midsection firm and and back straight. Using an overhand grip on your barbell, have your hands about shoulder width apart. With your palms facing downwards curl your wrists down then up, keeping your forearms flat on the bench while doing so. Repeat for the required amount reps.

Dumbbell Wrist Curls – Palms Up

Kneeling next to a bench, with a dumbbell in each hand, lean forward, placing your foreams on the bench with your wrists on the edge of the bench and your hands off the bench. Have your chest out, midsection firm and and back straight. Using an underhand grip, hands about shoulder width apart, and your palms facing upwards, flex your wrists up then lower them down, keeping your forearms flat on the bench while doing so. Repeat for the required amount reps.

Dumbbell Wrist Curls – Palms Down

Kneeling next to a bench, with a dumbbell in each hand, lean forward, placing your foreams on the bench with your wrists on the edge of the bench and your hands off the bench. Have your chest out, midsection firm and and back straight. Using an overhand grip, hands about shoulder width apart, and your palms facing downwards curl your wrists down then up, keeping your forearms flat on the bench while doing so. Repeat for the required amount reps.

Standing Barbell Reverse Curls

Stand with your legs shoulder width apart and knees slightly bent, keep your chest out and midsection firm. Place your hands, using an overhand grip, on the barbell, which should be in front of your thighs with your palms facing your body. The width of your grip should be about shoulder width apart. Bending your elbows, curl the barbell up towards your shoulders keeping your elbows pivoted. Lower the bar back to starting position. Repeat exercise for required amount of reps.

© Mandy Gibbons
Virtual Fitness Trainer

FREE
5 Day Hot Rockin Body and Life Challenge for Entrepreneurs...

Plus BONUS Body Image Audio Training on How to Overcome Comparing Your Body to Others...