Forearm Curls

Grip the bar with palms facing up and about shoulder width apart with your forearms resting on something whether it is your legs or something else.

Let your wrists and forearms relax. This is the starting position. Now begin by contracting your forearms and pulling up the bar. Your arms should not raise off of the object you are resting them on. You should contract your forearms as much as possible. Then slowly lower the bar back to the starting position.