Barbell Two Way Wrist Curl

How to perform it

Step-by-step instructions

1. 01Sit with your forearms supported on your thighs or a bench and your wrists extending beyond the edge.
2. 02Hold a light bar palms up, flex your wrists to curl it upward, and lower it under control.
3. 03Set the bar down safely and change to a palms-down grip with your forearms still supported.
4. 04Extend your wrists to lift the backs of your hands without moving your elbows or shoulders.
5. 05Lower the bar slowly and keep both directions smooth, controlled, and pain-free.