12. Overhand (Supine) Wrist Curl Over Bench
What it works: top and outer part of the forearms
Prescription: 3 sets of 20 reps
How to do it:
Option 1: Kneel down in front of a flat bench, holding a barbell (or EZ curl bar) on the opposite side so your forearms are resting on the bench, wrists facing down.
Option 2: Sit on the end or side of a bench, leaning forward, holding a barbell over the edge with wrists facing down.
With your wrists (and the bar) hanging off the edge, curl your wrists up, then slowly lower the bar back down. Keep your forearms planted, only using your wrists to control the movement.
*Note: Image shows Seated Reverse Wrist Curl with forearms resting on thighs—a similar variation.
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