Things You'll Need:
- flat bench, barbell, weight plates
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Step 1
Find a flat bench in the gym. You can also use a chair if a bench is not available. You will need a barbell and some weight plates. Place a weight onto the bar that you can handle for at least 8 repetitions. You can also start off with just the bar if you have never done this exercise before. Once you have it set, you can place it in front of the bench.
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Step 2
Grasp the bar with an underhand grip. This means that your palms will be facing forward and the back of your hand will be facing your body. It should be in the position that you would normally be in if you were to do a barbell curl. You can place your hands at shoulder's width apart or a little closer together if you would like. Be in a position that is comfortable for you for the duration of the movement.
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Step 3
Sit down on the bench with your legs spread apart at the same distance as your grip on the bar. Here is the tricky part of the placement of the bar. You will now place your forearms onto your thighs. The backside of your forearms, or the forearm side opposite of your palms, will be resting on your thighs. Your wrists should be about an inch or two ahead of your knee. Your palms should be facing forward with your knuckles pointed towards the ground and the backside of your palm almost touching your knee cap. You should feel a pretty good stretch in your forearm muscles. This will be your starting position.
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Step 4
Curl the bar slowly up until you feel a contraction in your forearm muscles. You should be able to curl it pretty far up to the point where your palms and forearms come close to forming a 90 degree angle. When you feel this tightness or contraction in the muscle hold it for a split second.
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Step 5
Slowly return the weight and your arms to the starting position. Repeat the movement for at least 8 repetitions. If you are having a really tough time with this exercise, you can try just using the bar or get some assistance from a spotter. If your wrists become sore during the movement you can try loosening up and stretching your wrists before you start and also in between sets and that may help make it easier and more comfortable for you.
