Forearm Curl

Take a shoulder width underhand grip on a moderately weighted barbell. Sit at the end of a flat exercise bench with your feet set about shoulder width apart. Run your forearms down over your thighs so your wrists and hands are hanging over the edge formed by your knees. Be sure that you keep your forearms pressed firmly against your thighs at all times when doing wrist curls. Allow the weight of the bar to pull your fists downwards as far as possible to prestretch the forearm flexor muscles.