Wrist Curls with Barbell for Forearms

• Stand upright holding a barbell behind your glutes with an overhand grip, hands about shoulder-width apart. Keep arms extended down.

• Keeping your upper arms stationary, slowly curl the bar up by flexing at the wrist joint. Focus on using just your forearms.

• Curl the bar as high as you can, maintaining tension in your forearms. Squeeze at the top.

• Slowly lower back down until your wrists are fully extended again. Control the bar on the descent.

• Maintain proper alignment - don't hunch over or arch your back. Keep arms fixed behind you.

• Use a light enough weight that you can complete all reps with proper form and technique.

• Breathe naturally and keep your core muscles engaged for stability.

• Barbell wrist curls behind the back isolate and strengthen the forearm flexor muscles. Go slow with good control.

• Proper form is important, so use a reasonable weight and maintain muscle tension.