This exercise isolates forearms and engages them to create more stimulation and gain in that region. You can perform the exercise with a dumbbell as well if that's available instead of a barbell.
Load up the barbell or grab a dumbbell to your desired weight. Start with an empty bar or low weight if this is your first time.
Grab the barbell with a shoulder width grip and rest your arms on the bench. Ensure that your arms are next to your body with only your wrist and hands poking on the edge of the bench.
Slowly lower the weight to fully extend the wrist while keeping your body locked and only engaging your wrists to create tension.
Pause for a moment and slowly bring the weight up to the start position.
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
Start with low weights and focus on quality of movement and form while engaging the correct muscle groups.
You can use a machine, pulley or a curl rack to mimic this movement.
You can perform this movement standing up as well to isolate and engage the wrists only.
For dumbbells, you can use one dumbbell at a time to have a more concentrated movement.
Do you have more tips? Post in the comment below.
Dumbbell Wrist Curls